Melatonin

As a pharmacist with extensive experience in psychiatric medications, I often recommend melatonin to patients seeking a gentle, effective solution for sleep issues. Melatonin is a hormone naturally produced by the pineal gland in the brain, playing a critical role in regulating the sleep-wake cycle, or circadian rhythm. When darkness falls, melatonin levels rise, signaling to your body that it’s time to rest; daylight suppresses it, promoting wakefulness. This natural process inspired the development of synthetic melatonin, available over-the-counter in forms like tablets, capsules, and gummies, making it a popular choice for sleep support.

In my practice, I see melatonin used most often for insomnia, jet lag, and shift work sleep disorders. It’s not a sedative in the traditional sense—unlike benzodiazepines or Z-drugs, it won’t force you into sleep—but it gently encourages your brain to wind down. Typically, I advise adults to start with 1-3 mg, taken 30-60 minutes before bed, adjusting up to 5-10 mg if needed under medical supervision. For children or special cases like anxiety in dogs, lower doses (0.5-5 mg) are common, but always with a doctor’s or vet’s guidance. Its effects last 4-8 hours, depending on the dose, with a half-life of 1-2 hours.

Melatonin is generally safe for short-term use, with mild side effects like daytime drowsiness, headaches, or nausea occurring in some cases. However, I caution against high doses—20 mg or more can lead to grogginess or stomach upset, though true overdoses are rare and not life-threatening. Long-term safety remains understudied, so I encourage patients to use it intermittently rather than nightly for years. Pregnant women, those on psychiatric meds, or people with certain conditions (e.g., epilepsy) should consult a doctor first.

In my view, melatonin shines as a low-risk sleep aid when used wisely. It’s not a cure-all, but for many, it’s a valuable tool to reclaim restful nights.