Melatonin: Effect, Side Effects and the Right Dose

What is melatonin?

Melatonin is a hormone the body produces itself, and it governs the sleep-wake rhythm. It is released in darkness and signals to the body: „time to sleep.“

Important: melatonin is not a classic sleeping pill but a regulator of the biological rhythm.

When does melatonin really help?

Studies show good effects for:

• jet lag

• shift work

• a delayed sleep rhythm („night owls“)

• older people with low production of their own

For classic insomnia the effect is usually moderate (shortening the time to fall asleep by a few minutes).

The right dose

Many preparations contain 3–5 mg.
Studies show, however: 0.5–1 mg is often enough.

When to take it: 1–2 hours before the intended time of sleep.

More melatonin does not mean a better effect.

Side effects

Melatonin is considered well tolerated. Possible side effects:

• headache

• dizziness

• nausea

• vivid dreams

• morning tiredness

If sleep problems persist, the cause should be assessed by a doctor.

Watch for interactions

Caution if taken at the same time as:

• antidepressants

• blood pressure medication

• sedatives

• alcohol

When in doubt, always seek advice from a doctor or pharmacist.

Conclusion

Melatonin can make sense for jet lag and a shifted sleep rhythm.
As a „sleep miracle“ for stress or chronic insomnia, however, it is not suitable.

Sleep hygiene and firm routines remain decisive.