How to take melatonin: recommended dose and what it's for

Restorative sleep is a deeply rejuvenating and nourishing experience for both body and mind. During restorative sleep, the body enters a phase of relaxation that allows it to heal, repair and recharge for the next day. Melatonin is a key molecule in regulating the sleep cycle, and below we describe its properties and benefits.

In this guide you'll learn what melatonin is for, how to take it and the recommended dose (0.3 to 5 mg, 1–2 hours before bed), as well as its side effects. And if you're looking for natural ways to sleep better, we explain where CBD for sleep and our full spectrum CBD oils fit in.

Sleep and melatonin

Sleep is a natural and fundamental state of human life that is essential for health and well-being. Beyond its restorative and rejuvenating effects, sleep plays a very important role in various cognitive functions, physical health and emotional well-being. It is a vital physiological process that, by allowing the body and mind to rest, lets them regenerate and restore their functions.

Melatonin is a hormone produced by the pineal gland in the brain in response to darkness, so when night falls, melatonin tells the body that it's time to sleep.

This sleep-wake cycle, also known as the circadian rhythm, can easily be disrupted by exposure to screens and artificial light at night, which stops our brain from registering that it should produce melatonin.

Sleep disorders

Sleep disorders are those that affect the ability to sleep regularly, and the most common are circadian rhythm sleep-wake disorders, parasomnias and insomnia.

Because of the inability to get a good night's rest and the toll it takes on a person's life, there are different ways to counteract sleep disorders. One of these solutions is the use of melatonin supplements.

Functions and benefits of melatonin

Melatonin for sleep

Regulating the circadian cycle is melatonin's main function. It does this by inducing a feeling of drowsiness as darkness sets in. Once you fall asleep, melatonin helps maintain a state of stable sleep throughout the night. By maintaining the depth of sleep, melatonin contributes to sleep quality and to feeling rested and recovered the next day.

Unlike some sleep medications, melatonin is not considered addictive. Melatonin does not produce physiological dependence or withdrawal symptoms when it is stopped, and it does not affect the body's natural melatonin production if used properly.

Melatonin for the brain

Not only is it a powerful internal clock, but melatonin is also the conductor of our immune system and has neuroprotective and anti-inflammatory properties (1-3).

In addition, some studies have shown that melatonin can improve the symptoms of anxiety (4).

Such is the importance of this hormone – or rather, of following the sun's schedule – that melatonin levels have been put forward as an indicator of brain ageing (5). Melatonin is even used in chemotherapy treatments to protect certain organs (6).

In short, melatonin is essential for our daily well-being and for keeping us in tune with the world around us.

You don't need to take melatonin supplements, but you should use this information to give your night's rest the importance it deserves and follow the sun's schedule so that your brain produces melatonin, encouraging restorative sleep.

Beyond supplements, good sleep habits make all the difference: we explain how in our guide How to sleep better naturally.

How to take melatonin: recommended dose

If you feel you're not sleeping well, or you work night shifts, melatonin may be useful for you. The recommended dose is 2 mg 1 or 2 hours before going to bed, but doses of 0.3 to 5 mg of melatonin taken 1 or 2 hours before bedtime can also be used (7).

The side effects of melatonin are drowsiness, headache and dizziness (8) at very high doses, so remember that higher doses don't necessarily mean better results. It's best to start with the lowest effective dose and adjust gradually as needed. Find out what works best for you.

Melatonin contraindications and drug interactions

Melatonin is well tolerated over short periods, and its long-term effects also appear to be favourable (9). To date, the only known side effects of melatonin include daytime drowsiness, headache, dizziness and an upset stomach, but they are linked to high doses and resolve when melatonin is stopped or the dose is corrected.

Melatonin can interact with some medicines, such as immunosuppressants, anticoagulants (10) and some medicines that affect brain function (11). For patients with asthma, there is some controversy about the use of these supplements. If you're on any treatment, ask your doctor whether you can take melatonin.

Melatonin use in pregnancy and breastfeeding

Research on the use of melatonin during pregnancy and breastfeeding is limited. Melatonin is known to be able to cross the placental barrier, meaning it can reach the unborn baby. In the past, the advice was not to take melatonin during pregnancy, but a 2022 study found that, although melatonin can reach the baby during pregnancy, there were no grounds to establish a potential risk (12). This evidence puts forward melatonin as a safe treatment during pregnancy. If you're pregnant, ask your doctor whether melatonin supplements are advisable for you.

Melatonin can also pass into breast milk (12), and although no adverse effects have been reported in babies who drink their mothers' milk, it has been suggested that it may affect the development of the baby's sleep pattern (13).

Other strategies to improve sleep quality

Sleep quality is extremely important, as it maintains physical and mental health, and it can be supported by using melatonin, a hormone our brain (the pineal gland) produces when night falls and there is no light.

Overall, melatonin helps synchronise the body's internal clock to establish a healthy sleep cycle that boosts the body's well-being. As well as melatonin, other approaches can be used, such as CBD for insomnia, and natural supplements or herbal remedies. Likewise, lifestyle changes that promote sleep hygiene can help.

If you have persistent sleep problems or questions about using melatonin, we recommend consulting a healthcare professional.