Understanding Melatonin: Helping Your Body Adapt and Improve Sleep

With the time change from Eastern Standard Time (EST) to Daylight Savings Time (DST) upon us, many people find their sleep patterns disrupted. As a naturopathic doctor, I often get questions about melatonin—what it is, how it works, and whether it’s safe to use for sleep support. In this blog post, I’ll explain the science behind melatonin, discuss evidence-based dosages, address common safety concerns, and clarify the difference between regular and sustained-release melatonin supplements.

What is Melatonin?

Melatonin is a hormone naturally produced by the pineal gland in the brain. Its primary role is to regulate the body’s circadian rhythm—your internal clock that tells you when to sleep and wake up. Melatonin levels rise in the evening as it gets dark, signaling your body that it’s time to wind down, and decrease in the morning when it’s time to wake up [1].

Melatonin’s Role in the Body

Melatonin helps synchronize your sleep-wake cycle with the natural light-dark cycle of the environment. This is especially important during events like Daylight Savings Time, when our schedules are suddenly shifted by an hour. Research shows that melatonin supplementation can help reset your internal clock, making it easier to adjust to time changes, jet lag, or shift work [2].

Evidence-Based Dosages of Melatonin

Melatonin is available as an over-the-counter supplement in various dosages. Here's what some researchers say is the optimal dose depending on the reason for its use:

• Sleep Onset Insomnia: 0.5–5 mg, taken 30–60 minutes before bedtime, is typically effective for adults [3].

• Jet Lag or Circadian Rhythm Disorders: 0.5–5 mg, taken close to the target bedtime at your destination, can help resynchronize your sleep cycle [4].

The researchers found that higher doses do not necessarily improve efficacy and may increase the risk of side effects so it’s best to stay with the lowest effective dose

Is Melatonin Safe for Long-Term Use?

Melatonin is generally considered safe for short-term use, with minimal side effects such as drowsiness, headache, or dizziness. But what about long-term use?

• Research Review: Multiple studies, including systematic reviews, have found no evidence of serious adverse effects with long-term melatonin use in adults or children [5,6].

• Endogenous Production: There is no strong evidence that long-term melatonin supplementation suppresses the brain’s own production of melatonin. The pineal gland continues to produce melatonin when supplementation is stopped [7].

However, as with any supplement, it’s important to use melatonin under the guidance of a healthcare provider, especially if you’re taking medications or have underlying health conditions.

Regular vs. Sustained-Release Melatonin: What’s the Difference?

Melatonin supplements come in two main forms:

• Regular (Immediate-Release) Melatonin: This form is absorbed quickly, leading to a rapid rise in blood melatonin levels. It is best for people who have trouble falling asleep (sleep onset insomnia).

• Sustained-Release (Extended-Release) Melatonin: This form releases melatonin gradually throughout the night, mimicking the body’s natural secretion pattern. It may be more beneficial for those who have trouble staying asleep (sleep maintenance insomnia) [8].

Choosing the right form depends on your specific sleep issue.

Key Takeaways

• Melatonin is a natural hormone that helps regulate your sleep-wake cycle.

• Evidence-based dosages range from 0.5–5 mg, taken before bedtime.

• Research suggests melatonin is safe for both short-term and long-term use, without suppressing your body’s own production.

• Regular melatonin is best for falling asleep; sustained-release is better for staying asleep.

• Always consult with your healthcare provider before starting melatonin, especially if you have underlying health conditions.

If you’re considering melatonin to help adjust to Daylight Savings Time or improve your sleep, consult with a naturopathic doctor to determine the best approach for your individual needs.

Be well and happy,

*The information in this article is for educational purposes only. All treatment decisions should be made in consultation with a qualified healthcare provider who can assess individual risk factors and medical history.

1. Arendt J. Melatonin and human rhythms. Chronobiol Int. 2006;23(1-2):21-37.

2. Sack RL, et al. Melatonin as a chronobiotic: treatment of circadian desynchrony in night workers and the blind. J Biol Rhythms. 2007;22(1):78-89.

3. Ferracioli-Oda E, Qawasmi A, Bloch MH. Meta-analysis: Melatonin for the treatment of primary sleep disorders. PLoS One. 2013;8(5):e63773.

4. Herxheimer A, Petrie KJ. Melatonin for the prevention and treatment of jet lag. Cochrane Database Syst Rev. 2002;(2):CD001520.

5. Andersen LP, et al. The safety of melatonin in humans. Clin Drug Investig. 2016;36(3):169-175.

6. Buscemi N, et al. The efficacy and safety of exogenous melatonin for primary sleep disorders. A meta-analysis. J Gen Intern Med. 2005;20(12):1151-1158.

7. Zhdanova IV. Melatonin as a hypnotic: Pro. Sleep Med Rev. 2005;9(1):51-65.

8. Wade AG, et al. Efficacy of prolonged release melatonin in insomnia patients aged 55-80 years: quality of sleep and next-day alertness outcomes. Curr Med Res Opin. 2007;23(10):2597-2605.

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