Melatonin supplements: What they work for and when to avoid them

Melatonin supplements can help manage jet lag and shift work sleep problems, but they do not work for chronic insomnia or general sleep difficulties. Your eyes detect darkness and trigger your brain to produce melatonin, a hormone that slows neuron firing in the hypothalamus to regulate your daily sleep cycle.

When It Works

Melatonin is effective at preventing jet lag, particularly when flying across more than five time zones like traveling from Europe back to Australia or from Australia to the Americas. It also helps shift workers improve sleep duration after night shifts, though it does not improve workplace alertness, fatigue, or daytime sleepiness.

When It Fails

Science shows melatonin does not help with chronic insomnia, dementia, or sleep issues caused by the pain of chronic kidney disease and cancer. Homeopathic products in Australia either lack melatonin entirely or contain doses too low to be effective. High daily doses between 1,000 and 6,600mg may even cause weight loss and sleep loss in people with depression and Huntington's disease.

Dosage And Safety

Pharmacists in Australia can supply controlled-release tablets of 2mg or less over the counter for people aged 55 and older to treat short-term age-related sleep issues. Immediate-release products with 5mg or less are available for adults 18 and older to manage jet lag. Dosages above these limits require a prescription and are used for conditions like autism. Common minor side effects include headaches, dizziness, nausea, and daytime sleepiness.

Context

Beyond supplements, good sleep hygiene practices include keeping a consistent sleep schedule on weekends and weekdays and avoiding bright screens one to two hours before bed. Making sure your bedroom is cool, dark, quiet, and comfortable also helps your body naturally produce and release melatonin.