Sleep Disorders Treatment Melatonin Benefits, Uses, and Tips By Cathy Wong facebook twitter Cathy Wong is a nutritionist and wellness expert. Her work is regularly featured in media such as First For Women, Woman's World, and Natural Health. Learn about our editorial process Cathy Wong Medically reviewed by Medically reviewed by Jenny Sweigard, MD on January 15, 2020 linkedin Jenny Sweigard, MD, is a board-certified physician involved in patient care, including general medicine and critical care medicine. Learn about our Medical Review Board Jenny Sweigard, MD on January 15, 2020 Print Produced naturally in the body, melatonin is a hormone that helps to regulate the body’s sleep-wake cycles and various hormones in the body. It is made from the amino acid tryptophan. The body produces melatonin during darkness (to prepare for sleep) and inhibits production during light. According to some proponents, taking melatonin in the form of synthetic melatonin supplements may help to improve sleep. Pete Barrett / Digital Vision / Getty Images In the 1970s and 1980s, research on the effects of melatonin on sleep led to the rising use of melatonin supplements as an alternative treatment for sleep disorders. In the mid-1990s, the popularity of melatonin supplements for jet lag and certain age-related disorders grew dramatically. Uses for Melatonin In alternative medicine, melatonin supplements are used to adjust the body's sleep-wake cycle and are said to help with the following health concerns: Jet lagInsomniaSleeping disorders due to shift workDelayed Sleep Phase SyndromeInsomnia associated with attention-deficit hyperactivity disorder (ADHD), autism, cerebral palsy, and blindness.Sleep aid after discontinuing benzodiazepine medicationsTo reduce the side effects of quitting smokingInsomnia due to medication use (e.g. beta-blockers) Some proponents claim that melatonin may fight some forms of cancer and also reduce some of the side effects of chemotherapy. In addition, melatonin is said to help with insomnia associated with certain conditions such as Alzheimer's disease, depression, and schizophrenia. Health Benefits of Melatonin Here’s a closer look at the use of melatonin in alternative medicine and the possible health benefits: 1) Jet Lag Travel across time zones disrupts the circadian rhythm. Preliminary evidence suggests that melatonin supplements can reduce certain jet-lag symptoms, particularly in people traveling eastward and/or crossing five or more time zones. Melatonin may improve alertness during the day, movement coordination, and to a lesser extent, daytime tiredness. The best results seem to occur when melatonin supplements are started on the day of travel and taken at the desired bedtime at the destination. It is usually taken for several days. 2) Insomnia Melatonin appears to lessen the time it takes to fall asleep, but only by about 12 minutes (according to one study). A number of studies suggest that the optimal time to take melatonin supplements is between half an hour and two hours prior to the desired bedtime. There is some evidence that suggests that melatonin may be more helpful for older adults, possibly because they may have less melatonin in their bodies. Most studies have been small and short in duration, so further research is needed. 3) Shift Work Although night shift work disrupts the circadian rhythm, there is little evidence supporting the notion that melatonin can adjust the sleep schedule in people who work at night and sleep during the day. It doesn't appear to improve sleep after shift work or improve alertness during shift work. 4) Sleeping Problems Associated With Blindness Melatonin may improve sleep disorders in people who are blind. 5) Delayed Sleep Phase Syndrome Melatonin has been explored for people with delayed sleep phase syndrome. Research suggests that daily intake for up to four weeks may improve sleep, by reducing the amount of time needed to fall asleep and advancing the sleep onset time. However, within one year of discontinuing the supplements, a return to pre-treatment sleeping patterns have been noted. 6) Sleep Problems Associated With Developmental Disorders There have been a number of preliminary studies and case reports on the use of melatonin in children with disorders that result in sleep difficulties, such as autism spectrum disorders, cerebral palsy, or epilepsy. The studies conducted so far suggest that melatonin can shorten the time to fall asleep and lengthen sleep duration. However, the side effects and safety of long-term or regular melatonin use in children aren't known. Caveats Although studies have generally looked at melatonin use for up to two months, the side effects and safety of long-term or regular use of melatonin supplements aren't known. Some experts consider the doses commonly found in melatonin supplements, 3 to 5 milligrams, to be too high and say that amounts in the range of 0.1 to 0.5 milligrams are more reasonable. Melatonin supplements should not be taken by children or adolescents, as there is some concern that melatonin supplements may adversely affect gonadal development. High doses of melatonin may have an inhibitory effect on ovulation. Pregnant and nursing women and women trying to conceive should avoid using melatonin. The side effects of melatonin may include drowsiness, headache, dizziness, vivid dreams, short-term mood alterations, and a temporary reduction in attention and balance. People shouldn't drive or use machinery for five hours after taking melatonin. Melatonin may cause abdominal cramps, nausea, and vomiting, lower blood pressure, and rarely, hallucinations or paranoia. Melatonin may increase the risk of bleeding, so it should not be used by people using warfarin (Coumadin®) or other medications that influence blood clotting, or by people with bleeding disorders. Melatonin influences the production of other hormones. Increased male breast size and reduced sperm count have been reported. Melatonin may also affect blood sugar and insulin levels. Melatonin can influence immune function. It is not known how it would affect people with autoimmune conditions such as multiple sclerosis, psoriasis, Crohn's disease, rheumatoid arthritis, lupus, and type 1 diabetes. It shouldn't be taken by transplant recipients. Melatonin supplements may worsen the symptoms in people with depression, so people with depression should only use melatonin under the supervision of a health care provider. It may also increase the risk of seizures in people with seizure disorders. Melatonin is broken down by the liver, so people with liver disease may need to avoid melatonin. Melatonin may interact with drugs and supplements such as: High blood pressure medicationDrugs that suppress the immune system, such as cyclosporineAntidepressant medicationCorticosteroids (used for inflammatory conditions such as arthritis)Benzodiazepines, such as diazepam and other drugs that cause sedationHerbs that cause sleepiness or drowsiness, such as kava kava and valerianThe herb St. John's wort Using Melatonin for Health It's important to note that self-treating a condition and avoiding or delaying standard care may have serious consequences. You can get tips on using supplements here, but if you're considering the use of melatonin for any purpose, make sure to consult your primary care provider first. Was this page helpful? Thanks for your feedback! Tossing and turning night over night can have a big impact on your quality of life. Our free guide can help you get the rest you need. Sign up for our newsletter and get it free. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Buscemi N, Vandermeer B, Hooton N, et al. The efficacy and safety of exogenous melatonin for primary sleep disorders. A meta-analysis. J Gen Intern Med 2005;20:1151-8. doi:10.1111/j.1525-1497.2005.0243.x James M, Tremea MO, Jones JS, Krohmer JR. Can melatonin improve adaptation to night shift? Am J Emerg Med 1998;16:367-70. doi:10.1016/s0735-6757(98)90129-2 Fischer, S., Smolnik, R., Herms, M., Born, J., and Fehm, H. L. Melatonin acutely improves the neuroendocrine architecture of sleep in blind individuals. J Clin Endocrinol.Metab 2003;88(11):5315-5320. doi10.1210/jc.2003-030540 Gringras P, Gamble C, Jones AP, et al; MENDS Study Group. Melatonin for sleep problems in children with neurodevelopmental disorders: randomised double masked placebo controlled trial. BMJ. 2012 Nov 5;345:e6664. doi10.1136/bmj.e6664 Additional Reading Jan, J. E., Hamilton, D., Seward, N., Fast, D. K., Freeman, R. D., and Laudon, M. Clinical trials of controlled-release melatonin in children with sleep- wake cycle disorders. J Pineal Res 2000;29(1):34-39. Nagtegaal JE, Laurant MW, Kerkhof GA, et al. Effects of melatonin on the quality of life in patients with delayed sleep phase syndrome. J Psychosom Res 2000;48:45-50. doi:10.1016/s0022-3999(99)00075-6 Natural Standard. "Melatonin" Mayoclinic.com. PDRHealth. "Melatonin" Rossignol, D. A. and Frye, R. E. Melatonin in autism spectrum disorders: a systematic review and meta-analysis. Dev.Med.Child Neurol. 2011;53(9):783-792. doi:10.1111/j.1469-8749.2011.03980.x Sack RL, Brandes RW, Kendall AR, et al. Entrainment of free-running circadian rhythms by melatonin in blind people. N Engl J Med 2000;343:1070-7. doi:10.1056/NEJM200010123431503