Melatonin for Sleep: Does It Work?

Melatonin is a hormone in your body that plays a role in sleep. The production and release of melatonin in the brain is connected to time of day, increasing when it's dark and decreasing when it's light. Melatonin production declines with age.

Melatonin is also available as a supplement, typically as an oral tablet or capsule.

What are the health benefits of taking melatonin?

Melatonin supplements may help with certain conditions, such as jet lag, delayed sleep-wake phase disorder, some sleep disorders in children, and anxiety before and after surgery.

Research on melatonin use for specific conditions shows:

• Circadian rhythm sleep disorders in the blind.?Melatonin can help improve these disorders in adults and children.
• Insomnia.?Research suggests that melatonin might slightly reduce the time it takes to fall asleep, it might be more beneficial for older adults who could be melatonin deficient.
• Jet lag.?Evidence shows that melatonin can improve jet lag symptoms, such as alertness and daytime sleepiness.
• Shift work disorder.?
• Sleep disorders in children.?Studies have suggested melatonin might help treat sleep disturbances in children with a number of disabilities. However, good bedtime habits are usually recommended as an initial treatment.

How to take it？

There is currently no recommended dose for melatonin supplements. Different people will have different responses to its effects. Lower doses appear to work better in people who are especially sensitive. Higher doses may cause anxiety and irritability.