Can Melatonin help with sleep?

Melatonin can assist with the timing of the onset of sleep by signaling to the brain and body when it's time for sleep and when to wake. However, it does not significantly improve the quality or duration of sleep itself. Recent research indicates that for healthy adults, melatonin supplementation does not have a substantial impact on sleep quality, often increasing sleep duration by only a few minutes on average 1.

Though widely used as a sleep aid, its effectiveness can be limited, possibly operating more through placebo effects or mechanisms unrelated to sleep, such as reducing anxiety 2. It is often taken in dosages far exceeding natural levels, raising concerns especially for long-term or chronic use. Melatonin is more commonly suggested for occasions like overcoming jet lag, but not as a regular sleep solution due to potential impacts on other hormone systems 3 4.

It's important to approach melatonin with caution, considering alternatives such as managing light exposure and implementing sleep-friendly behaviors 5. Always consult a healthcare professional before deciding on regular melatonin use or exploring other supplements.