For centuries, people have searched for ways to optimize sleep. While good “sleep hygiene” practices, like avoiding screens before bed or setting a consistent bedtime, is a great start, these aren’t always enough for those who struggle with sleeplessness.
For some, melatonin supplements — like our Melo Sleep Gummies — offer a natural way to improve sleep quality, support the body’s circadian rhythm, and ensure a more restorative rest. With Melo Sleep Gummies, you can harness the benefits of this natural sleep aid in a safe, reliable, and delicious format that helps make sleep an enjoyable, attainable goal each night.
In this blog, we’ll dive deep into melatonin, how it works, who it’s best suited for, and the ideal way to incorporate it into your routine. But first, let’s take a quick look at how melatonin works.
At a glance:
How Does Melatonin Work?
Melatonin is a hormone produced in the pineal gland when you’re exposed to darkness, signaling to the rest of your body that it’s nighttime and time to go to sleep. Melatonin makes you feel drowsy and relaxed ahead of bedtime.
But, exposure to bright artificial lights — especially blue light from screens — in the evening or too much light in the daytime can disrupt natural melatonin production cycles, keeping us awake far longer.
Late-night exposure to bright lights, especially from devices, can trick the brain into thinking it’s still daytime, lowering melatonin levels and delaying sleep onset. This is why melatonin supplements — available as gummies, vapes, powder, patches, and more — can be especially helpful.
Melatonin doesn’t just help with falling asleep; it’s also essential for sleep quality. High melatonin levels at night correlate with faster sleep onset, deeper sleep, and improved sleep quality. The sleep-wake cycle (or circadian rhythm) is our internal “body clock” that regulates various physiological processes based on a 24-hour schedule.
By supplementing with melatonin, we reinforce this cycle, ensuring that the body can maintain a healthy rhythm and enjoy better, more restorative sleep.
What’s the Safest Dosage for an Adult?
One of the most frequently asked questions about this particular sleep supplement is how much melatonin to take. Unlike vitamins or minerals, melatonin does not have an officially recommended daily intake, largely because it’s a hormone rather than a nutrient.
Generally, experts recommend starting with a low dose of 1 mg or less and only increasing as needed, typically up to 5 mg. This conservative approach allows individuals to find the lowest effective dose, minimizing the risk of potential side effects.
Our bodies only naturally produce less than 0.3 mg of melatonin per day (about 80% of that at night), so you don’t need high doses to replicate or exceed natural production.
Starting with a lower dose aligns more closely with our body’s natural rhythms and is often just as effective as a higher dose, without the risk of lingering sleepiness that can accompany higher doses.
Melatonin is most effective when taken about 30 to 60 minutes before bedtime, giving the body time to process the hormone and prepare for rest. Once you find the right dose, you may notice quicker sleep onset, longer sleep duration, and more restful nights.
If you do need to increase the dose, remember that higher doses don’t necessarily mean better results; sticking with a moderate amount helps ensure the most natural and effective response from your body.
Common melatonin side effects can include dizziness, fatigue, headaches, nightmares, and drowsiness.
Is It Safe to Take Melatonin Every Night?
Melatonin supplements are widely regarded as safe, but certain factors should be considered before taking them nightly. While melatonin is natural, it’s still a hormone and consistent use can sometimes impair natural production. For most people, occasional use won’t affect natural production, but long-term use may warrant caution, particularly for those already on medication.
Melatonin may interact with medications such as blood pressure medications, mood stabilizers, or medications for other health conditions. Alcohol, too, can interfere with melatonin’s effectiveness and should generally be avoided on nights you plan to take the supplement.
Before adding melatonin to your daily routine, consider consulting a healthcare provider, especially if you have an underlying medical condition or are taking other medications.
For most individuals, however, a melatonin supplement can be a valuable tool for recalibrating sleep schedules. A nightly dose of melatonin can help restore balance to the sleep-wake cycle, especially if natural levels are low.
Who Should Consider Taking Melatonin?
Melatonin can be a real game-changer for many people dealing with sleep issues or just looking for a smoother, more restful night. Here are some situations where melatonin might come in handy:
Night Owls
If you naturally tend to stay up late but still need to wake up early, you might feel tired and off-balance. Melatonin can help shift your internal clock so you can start feeling sleepy earlier and wake up feeling refreshed.
Travelers
Traveling across time zones can cause jet lag, throwing off your sleep schedule in a big way. Melatonin helps you adjust faster to the local time so you’re not stuck feeling sleepy at all the wrong hours.
Shift Workers
For anyone working late nights or rotating shifts, it can be hard to sleep when your schedule is out of sync with the natural day-night cycle. Melatonin can give your body that extra nudge to settle down and sleep even if it’s daytime.
Older Adults
Melatonin production naturally decreases as we get older, which is why a lot of seniors struggle with sleep. A little melatonin boost can help older adults get to sleep easier and stay asleep longer, leading to a more restful night.
People with Sleep Disorders
If you’re dealing with something like insomnia, delayed sleep phase syndrome, or non-24-hour sleep-wake disorder, melatonin might be a big help in getting your body onto a more regular sleep schedule.
People Dealing with Anxiety or Stress
If your mind races as soon as you lie down, melatonin could help you relax and drift off easily. Pairing it with calming bedtime habits like meditation or reading can create a smooth path to sleep.
Kids and Adults with ADHD or Autism
Melatonin has been shown to help people on the autism spectrum or those with ADHD who may struggle with erratic sleep schedules. It’s often used with medical guidance to help establish a consistent bedtime. However, not all melatonin supplements, including MELO products, are intended for use by children, though some are designed specifically for kids. Talk to your child’s pediatrician for recommendations.
Seasonal Affective Disorder (SAD)
The shorter days of winter can mess with your sleep cycle, especially if you experience SAD. Melatonin can help keep your sleep routine steady, which can boost your mood and energy during the darker months.
Anyone Just Looking to Improve Sleep Quality
Even if you’re not dealing with a specific sleep issue, melatonin can help you fall asleep faster and get better-quality rest. It’s especially nice on nights when you’re feeling a bit wound up and need that extra push to relax.
Is Melatonin Safe for Children?
Melatonin is generally considered safe for children. With that said, establishing healthy sleep habits — such as setting a consistent bedtime, reducing screen time, and creating a calming bedtime routine — should be the first approach that parents take before considering supplements for their kids.
Melatonin can be helpful for children with specific sleep disorders or those with ADHD or autism spectrum disorder, as they may experience additional sleep difficulties.
However, there is some concern about the possibility of melatonin supplements leading to delayed onset of puberty in children.
A 2020 study found higher natural melatonin levels in 14–18-year-old boys with constitutional delay of puberty (CDP) compared to their same-age peers without delayed puberty. However, it’s unclear if melatonin is the cause of the delay or a result of it, so more research is needed.
Always talk to your child’s doctor before giving your child melatonin. In addition, ensure that the melatonin supplement that you choose is designed with kids in mind. Many supplements, including MELO, are intended solely for adults.
Conclusion
Melatonin is an accessible, safe way to improve sleep quality and help align your body’s natural rhythm with the demands of your life.
Remember, though, that melatonin is regulated by the FDA as a dietary supplement, so it’s not as well regulated as a prescription or over-the-counter sleep aid is. The amount of melatonin claimed on the label is often very different from the amount in the actual product. For that reason, it’s important to choose a high-quality melatonin supplement from a brand you can trust.
With Melo Sleep Gummies, incorporating melatonin into your routine is easier than ever. These gummies provide a convenient, measured dose of melatonin in a form that’s enjoyable and effective, helping you wind down and prepare for restful, rejuvenating sleep.
Before using melatonin, remember that it’s still essential to maintain good sleep habits, like setting a consistent bedtime, creating a calming nighttime routine, and limiting screen time. Combined with these habits, Melo Sleep Gummies can make a world of difference in achieving the restful, uninterrupted sleep you deserve.
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