Melatonin and Sleep

Key Takeaway

Melatonin is best used briefly and for specific circadian-rhythm problems, such as jet lag—not as a nightly sleep aid or a remedy for waking in the middle of the night.

What Melatonin Does

• Melatonin is a hormone and a drug, so its risks and benefits deserve consideration.
• Its main use is to help reset circadian rhythm, particularly after travel or jet lag.
• It may be appropriate for a short period—roughly a few days—then stopped.

What It Does Not Do

• Taking it every night to fall asleep is generally not recommended.
• Taking it after waking in the middle of the night is unlikely to help: your body is already within its nighttime rhythm.

Timing and Use

• Effects vary by person. It may take 10–15 minutes to about an hour to feel drowsy.
• Taking it shortly before bed may not give it enough time to work.
• A short-term jet-lag use case can be reasonable; relying on it as part of a nightly routine is the mistake the speakers emphasize.