Melatonin is a natural hormone produced by the pineal gland, a tiny part of the brain that helps control your sleep cycle. The body releases more melatonin in the evening as it gets dark, signaling to your brain that it’s time to wind down and prepare for sleep. In the morning, as the sun rises and light enters your eyes, melatonin levels drop, helping you wake up and feel alert.
However, things like screen time (blue light), stress, shift work, and travel can disrupt natural melatonin production, making it harder to fall asleep or stay asleep. That’s where melatonin supplements can help!
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Unlike sleeping pills that knock you out, melatonin works with your body’s natural rhythms to encourage sleep. Here’s how it helps:
✅ Regulates Your Sleep Cycle – Melatonin tells your brain when it’s time to sleep and wake up, helping maintain a steady routine.
✅ Helps You Fall Asleep Faster – If you have insomnia or a delayed sleep phase (going to bed too late), melatonin can help shift your bedtime earlier.
✅ Supports Deep, Restful Sleep – While it doesn’t sedate you, melatonin can improve overall sleep quality, making it easier to stay asleep.
✅ Great for Jet Lag & Shift Work – If you’ve traveled across time zones or work irregular hours, melatonin can help reset your internal clock.
✅ Reduces Sleep Disruptions – If you wake up in the middle of the night, melatonin may help you stay asleep longer.
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Melatonin is especially helpful for people who experience:
🌎 Jet lag – Helps reset sleep schedules when traveling across time zones.
🕒 Shift work sleep disorder – Supports those with irregular work hours (e.g., night shifts).
😵 Delayed Sleep Phase Syndrome (DSPS) – Helps night owls who struggle to sleep at normal hours.
🧓 Aging-related sleep issues – As melatonin production decreases with age, supplements can help maintain a healthy sleep cycle.
📱 Screen exposure before bed – Blue light from screens reduces melatonin levels, so supplementation can help offset its effects.
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💊 Melatonin Supplements – Available in tablets, capsules, gummies, and liquid drops.
⏳ When to Take It – 30–60 minutes before bed for best results.
💡 Start Low, Adjust as Needed – Begin with 0.5–3 mg and increase if needed. Higher doses (5–10 mg) may be used for jet lag or severe sleep issues, but more is not always better.