What is melatonin?
Melatonin is a hormone produced naturally in the body, primarily in the pineal gland in the brain. It plays a central role in our sleep-wake cycle and is often referred to as the "sleep hormone." Its production increases in the dark and signals to the body that it's time to rest. In daylight, melatonin levels – the natural pacemaker of our circadian rhythm – drop again.
How can melatonin help?
Melatonin is primarily known for its effect on sleep, but taking it as a supplement can be useful in several situations:
1. Sleep support
Melatonin can help reduce the time it takes to fall asleep, especially for people with irregular sleep patterns or difficulty falling asleep.
2. Jet lag & shift work
In cases of time difference or unnatural working hours, melatonin can help to restore the circadian rhythm to balance more quickly.
3. Support in case of lack of light
In dark winter months or for people who see little daylight, an additional intake of melatonin can be useful to stabilize the internal clock.
4. Age-related melatonin deficiency
As we age, our bodies produce less melatonin. Targeted supplementation can help counteract age-related sleep problems.
Benefits of additional intake of melatonin
- Natural sleep signal: Supports the body in relaxing – without any habituation effect.
- Well tolerated: Usually very well absorbed in low doses and is considered a safe supplement.
- Non-addictive: Unlike many sleep aids, melatonin is not addictive.
- Targeted use: Can be used selectively for jet lag or difficulty falling asleep – also as a short-term solution.
What should you keep in mind when taking it?
- Timing is crucial: Melatonin should be taken about 30–60 minutes before bedtime.
- Adjust dosage: Even small amounts between 0.5–1 mg can be effective – more is not automatically better.
- Do not combine with alcohol or caffeine: these substances can weaken the effect.
- Long-term use only after consultation: Melatonin is intended for occasional use; in cases of chronic sleep disorders, medical advice is advisable.
Conclusion
Melatonin is a natural sleep regulator. As a dietary supplement, it can help restore balance to our internal rhythms in cases of difficulty falling asleep, jet lag, or shift work.
The correct dosage and conscious timing are important.
Those who use melatonin purposefully and responsibly can naturally support their sleep quality – without any addiction or side effects.
Sources
1. Brzezinski, A. (1997). Melatonin in humans. New England Journal of Medicine, 336(3), 186-195. link
2. Zisapel, N. (2018). New perspectives on the role of melatonin in human sleep. Current Neuropharmacology, 16(3), 403-412. link
3. Sack, RL, Auckley, D., Auger, RR, Carskadon, MA, Wright, KP, Vitiello, MV, & Zhdanova, IV (2007). Circadian rhythm sleep disorders: Part II, advanced sleep phase disorder, delayed sleep phase disorder, free-running disorder, and irregular sleep-wake rhythm. Sleep, 30(11), 1484-1501. link
4. Hardeland, R. (2019). Melatonin and health: An overview. Molecules, 24(10), 1800. Link
