Melatonin has become one of the most widely used supplements for sleep problems. But unlike a typical sleeping pill, melatonin is not a sedative—it’s a time cue. The key to using it effectively lies less in the dose and more in the timing.

What Melatonin Actually Does

Melatonin is a hormone secreted by the pineal gland in response to darkness. Its main role is to signal to the body that it’s night, aligning your internal circadian rhythm with the external light–dark cycle. When taken as a supplement, melatonin can help shift or reinforce this rhythm, but only if it’s taken at the right time.

Timing Is Everything

The same dose of melatonin taken at different times can have opposite effects:

• In the evening (1–2 hours before usual bedtime): Reinforces the body’s natural melatonin rise and helps people with insomnia or delayed sleep onset fall asleep more easily.

• In the late afternoon/early evening (before sunset): Can shift the circadian clock earlier. Useful in delayed sleep phase syndrome (people who naturally fall asleep very late).

• In the early morning (after waking, especially before sunrise): Can shift the clock later. Sometimes used for advanced sleep phase syndrome (early sleepers who wake too early).

• At random times: May confuse the body clock rather than help, leaving sleep worse off.

Common Situations Where Melatonin Helps

1. Jet Lag: Take melatonin in the evening at the destination’s local time for a few nights. This helps reset the circadian rhythm to the new time zone.

2. Shift Work: For night shift workers, melatonin can sometimes help promote sleep during the day, though managing light exposure is equally critical.

3. Older Adults: Natural melatonin production declines with age, and carefully timed supplementation may improve sleep onset.

4. Children with Neurodevelopmental Conditions (e.g., autism, ADHD): Low-dose, properly timed melatonin is often used under medical supervision.

How Much Is Needed?

• Low doses (0.3–1 mg): Often enough to mimic physiological levels and shift circadian rhythm.

• Standard doses (2–5 mg): Commonly used for insomnia or jet lag.

• High doses (>5 mg): Rarely more effective and may cause morning grogginess or vivid dreams.

Practical Tips for Use

• Start small: More melatonin is not always better.

• Time it right: Usually 30–90 minutes before desired bedtime, unless being used specifically for circadian shifting.

• Control light: Evening exposure to bright or blue light can cancel melatonin’s benefits.

• Short-term use: Best for specific situations (jet lag, sleep schedule shifts) rather than indefinite daily use, unless guided by a doctor.

Bottom Line

Melatonin works less like a knockout pill and more like a signal to your body clock. To benefit, you need to think about when you take it, not just how much. With the right timing, melatonin can help reset rhythms, ease insomnia, and smooth travel transitions.

About the Author

I’m Dr. Srinivas Rajkumar T, MD (AIIMS, New Delhi), Consultant Psychiatrist based in Chennai. Through my clinical practice and writing, I aim to make psychiatry more understandable and less intimidating.

📍 Mind and Memory Clinic, Apollo Clinic, Velachery, Chennai (Opp. Phoenix Mall)
📞 +91 85951 55808
🌐 srinivasaiims.com