Melatonin helps regulate your sleep-wake cycle, mainly by signaling to your body that it’s time to wind down and get ready for sleep. It’s also used as a supplement for short-term sleep problems like insomnia and jet lag, though its effects can be modest and vary by person.

Quick Scoop

Melatonin is a hormone your body makes naturally in response to darkness. In simple terms, it helps set your internal clock, so you feel sleepy at night and more awake during the day.

What it does

  • Helps control circadian rhythm, your roughly 24-hour body clock.
  • Signals the brain that it’s nighttime and lowers alertness.
  • May help some people fall asleep a bit faster.
  • Can help with jet lag and other sleep-timing problems.

What it does not do

Melatonin is not a sedative that “knocks you out” like a sleeping pill. It works more like a timing signal than a strong knockout drug.

Other possible effects

Research suggests melatonin may have antioxidant and protective roles in the body, but sleep regulation is its best-established function. Some studies are looking at other uses, but many of those benefits are still not fully proven.

Important note

If you’re thinking about taking melatonin regularly, it’s a good idea to check with a clinician first, especially if you’re pregnant, breastfeeding, or taking other medicines.