Melatonin for Sleep: Does It Work?
Melatonin is one of the most popular sleep supplements — and one of the most misunderstood. Here’s what it actually does and when it genuinely helps.
What melatonin really is
Melatonin is a hormone your body makes to signal "it’s time to sleep" — it’s a timing signal, not a sedative. It won’t knock you out like a sleeping pill. It works best for shifting your body clock: jet lag, shift work, or a delayed sleep schedule.
How to use it (and when not to)
- Good for: jet lag and resetting a shifted schedule.
- Less useful for: everyday insomnia caused by screens, caffeine or stress — fix those first (sleep basics).
- Dose low — a small dose (e.g. ~0.5–1 mg) a bit before bed is often plenty; more isn’t better and can cause grogginess.
- It’s not for long-term nightly reliance — sort your sleep habits. Check with a doctor, especially for children or if on medication (disclaimer).
Quick answers
Does melatonin help you sleep?
It helps most for shifting your body clock (jet lag, shift work). It’s not a sedative and won’t fix insomnia caused by screens, caffeine or stress.
How much melatonin should I take?
A low dose (around 0.5–1 mg) shortly before bed is often enough. More isn’t better and can leave you groggy. Check with a doctor for ongoing use.
Know your numbers first
Get your calories, macros and a training split free in 60 seconds — no signup to see it.
Build my free plan