How Effective is Melatonin for Sleep ?

Author : Roncuvita
Publish Date : 2021-05-17 08:53:00
How Effective is Melatonin for Sleep ?

How Effective is Melatonin for Sleep?


We all know that Melatonin is an effective hormone for our sleep and wake cycle, and its production starts with the evening darkness, but how effective is Melatonin actually for sleep?

Still don’t have answers for this? Don’t worry, I am going to tell you how effective Melatonin for Sleep is?


Our body produces Melatonin naturally, but many researchers have found out that it can also be consumed externally through liquids or capsules. Many studies have proved it can improve sleep quality but not for everyone.


How Melatonin Affects Sleep?


It is well researched that Melatonin produced by the body plays an essential role in getting quality sleep, so it is natural to consider whether melatonin supplements can be for sleeping difficulties. Research till date has shown that melatonin supplements can be helpful for both adults and children.




In adults, Melatonin helps with the problems related to Delayed Sleep-Wake Phase Disorder and jet lag


  1. DSWPD is a sleep disorder in which a person’s sleep schedule is shifted later like a “night owl,” it can be difficult to get enough sleep if they have obligations, like going to work or school that force them to wake up early and studies prove that consuming Melatonin before bedtime can help people with DSWPD adjust their sleep cycles.


  1. Jet lag can happen when a person travels in multiple time zones, such as on an intercontinental flight, and because of this, their body’s clock becomes misaligned. Having melatonin supplements helps them reset the sleep-wake cycle.


  1. Shift workers — people who work in the night often struggle with sleep difficulties, and some people report a benefit response after consuming Melatonin.



Melatonin can be helpful in children with sleeping problems; however, there is research needed to understand its optimal use in young people. Some studies have proved that Melatonin can help children to adjust to a healthier sleep schedule and establish good sleep habits. Children having sleeping difficulties can sleep fast and can also improve their total sleep time.


Melatonin provides relief and improves it. However, there is a need for research for children, but for adults, Melatonin also has side effects, so even when it benefits, some people with sleeping problems may be inclined to try it.

You should consult a doctor and talk about its benefits and risks before taking Melatonin.

Risk of taking Melatonin every night.


According to the National Center for Complementary and Integrative Health (NCCIH) report, if we use Melatonin for a short time, there are no side effects. However, if we use Melatonin for a more extended period of time, then there are unlimited side effects.

Long term usage of Melatonin can delay puberty and mild side effects compared to a placebo in adults and children.


Some other side effects include:


  • Drowsy or sleepy.
  • Headache.
  • Dizziness.
  • Nausea
  • Increase in urination or bedwetting.
  • Irritability.
  • Abdominal cramps.
  • Mild tremors.
  • Depression or anxiety.
  • Confusion or disorientation.
  • Low blood pressure.


Melatonin for Adults


Since Melatonin has adults who have sleeping disorders to sleep peacefully and longer, so it is advisable to take a dosage of 1 to 2 mg melatonin before an hour of bedtime.


Melatonin for Children


The bedtime dosage for children varies:

  • 1 mg - infants
  • 2.5 to 3 mg - older children
  • 5 mg - adolescents


It is advisable if children take in Melatonin two hours before bedtime.

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