Studies of melatonin in shift workers have had inconclusive results, although some people report a benefit. Shift workers - people who work during the night - often struggle with sleep difficulties related to a misaligned circadian rhythm. Evidence from small research studies points to melatonin supplements as potentially helping to reset the sleep-wake cycle and improve sleep in people with jet lag. Jet lag can occur when a person travels rapidly across multiple time zones, such as on an intercontinental flight, because their body’s internal clock becomes misaligned with the local day-night cycle. Studies have indicated that low doses of melatonin taken before the desired bedtime can help people with DSWPD adjust their sleep cycle forward. For people with this “night owl” schedule, it can be hard to get enough sleep if they have obligations, such as work or school, that force them to wake up early in the morning. In adults, research studies have found the clearest potential benefits from melatonin are for people who have sleeping problems related to Delayed Sleep-Wake Phase Disorder (DSWPD) and jet lag.ĭSWPD is a circadian rhythm disorder in which a person’s sleep schedule is shifted later, often by a matter of hours. Research to date has shown that melatonin supplements may be useful in certain situations for both adults and children. It is well-established that melatonin produced by the body plays a fundamental role in getting quality sleep, so it’s natural to consider whether melatonin supplements can be used to address sleeping difficulties. Exogenous melatonin is normally made synthetically in a laboratory and, as a dietary supplement, is most often sold as a pill, capsule, chewable, or liquid. Melatonin created within the body is known as endogenous melatonin, but the hormone can also be produced externally. In doing so, it facilitates a transition to sleep and promotes consistent, quality rest. As a result, melatonin helps regulate circadian rhythm and synchronize our sleep-wake cycle with night and day.
Darkness prompts the pineal gland to start producing melatonin while light causes that production to stop. Melatonin is a natural hormone that is produced by the pineal gland in the brain and then released into the bloodstream. People who want to use melatonin supplement should also be aware of issues related to dosage and the quality of supplements. It is important to be aware of and carefully consider melatonin’s potential benefits and downsides. Studies have found that melatonin can improve sleep in certain cases, but it isn’t for everyone. In the United States, melatonin is sold as a dietary supplement, and a 2012 survey by the National Institutes of Health found it to be one of the most commonly used supplements among both adults and children.
The body naturally produces melatonin, but researchers and the public have increasingly taken an interest in external sources of it, such as liquids or capsules, as a way to address sleep difficulties.
Its production increases with evening darkness, promoting healthy sleep and helping to orient our circadian rhythm. Melatonin, often referred to as the sleep hormone, is a central part of the body’s sleep-wake cycle.