Melatonin: How It Works and When to Use It for Better Sleep

Every night, millions of people reach for melatonin supplement hoping for better sleep, but many don't realize they're using it incorrectly. In fact, studies show most people take the wrong dose or at the wrong time-making it less effective or even counterproductive.

What is Melatonin?

Melatonin is your body's natural sleep hormone. Produced by the pineal gland-a small pea-sized part of your brain-it acts like a night-time switch. When darkness falls, this gland releases melatonin into your bloodstream, signaling your body to wind down. The National Institutes of Health confirms healthy adults typically see melatonin levels peak between 50-150 pg/mL, but exposure to blue light from phones or laptops can completely suppress this production.

How Melatonin Works in Your Body

It all comes down to two receptors in your brain: MT1 and MT2. When melatonin binds to MT1 receptors, it lowers your core body temperature by about 0.3-0.5°C-this drop helps you fall asleep faster. The MT2 receptors adjust your internal clock. Taking melatonin in the evening shifts your sleep cycle earlier; morning doses push it later. This explains why timing is everything for melatonin supplements.

When Melatonin Works Best

For jet lag, melatonin shines. When traveling east across three or more time zones, taking 0.5mg at local bedtime for a few days before and after travel can cut adjustment time in half. A 2023 Reddit analysis of 1,247 posts found 67% of travelers reported significant jet lag relief. For delayed sleep phase syndrome (DSPS), where people fall asleep very late, melatonin helps shift sleep schedules earlier. Studies show it advances sleep onset by about 40 minutes for DSPS patients. But for general sleep disorders without a circadian component? The data is mixed. Meta-analyses show melatonin only improves sleep onset latency by an average of 7.06 minutes-far less than prescription sleep aids.

The Right Dose and Timing

Most people take way too much melatonin. Supplement labels often list 3-10mg pills, but science says you need far less. Experts recommend starting with 0.3-0.5mg-about the amount your body naturally produces. Taking more doesn't help and often causes side effects like morning grogginess or vivid dreams. Timing matters too: take it 2-3 hours before bedtime. If you take it too late (like right before sleep), you might delay your circadian rhythm instead of advancing it. For jet lag, the timing depends on direction: eastbound flights need melatonin at local bedtime before and after travel; westbound flights need it upon arrival.

Why Melatonin Often Fails

Many people make simple mistakes that sabotage melatonin's effectiveness. A 2023 Consumer Reports analysis found only 28% of top-selling melatonin products include clear timing instructions. Worse, some pills contain 5-10 times the recommended dose. Here's what goes wrong:

• Taking doses above 1mg when 0.3-0.5mg is enough
• Taking melatonin too close to bedtime (e.g., 30 minutes before sleep)
• Using supplements without checking label accuracy-some contain 83% to 478% of labeled melatonin

Reddit users frequently report these issues. One common complaint: "I took 10mg at 10 PM and woke up groggy at 6 AM." This happens because high doses flood your system, disrupting natural rhythms.

The Melatonin Market and Regulation

The global melatonin supplement market hit $1.42 billion in 2022, driven by pandemic sleep issues and remote work disruptions. In the US, it's sold as a dietary supplement under the 1994 DSHEA law, meaning minimal regulation. This leads to quality problems: ConsumerLab testing in 2022 found melatonin content in products ranged from 83% to 478% of label claims. In Europe, melatonin is a prescription drug (Circadin) approved only for insomnia in patients over 55. This regulatory split explains why US products often have higher doses than what's recommended in clinical studies.

What's Next for Melatonin?

Researchers are developing smarter melatonin-based drugs. Agomelatine, used for depression in Europe, targets specific receptors to avoid sedation. New studies are testing melatonin for Alzheimer's (NCT04599397), irritable bowel syndrome (NCT05129981), and post-COVID sleep problems (NCT05211082). But for now, the best advice remains simple: take the lowest effective dose at the right time. As Dr. Jamie Zeitzer of Stanford University explains, "Melatonin's role will evolve from a blunt sleep aid to a precision circadian regulator as we develop better receptor-specific formulations."