Melatonin: what it is, how it affects sleep, use and side effects

Melatonin is a hormone that the body naturally produces mainly in the epiphysis, or pineal gland. Its release is closely linked to the circadian rhythm: in the evening, as the amount of light decreases, the hormone level usually rises, helping the body prepare for sleep. In the morning, as light exposure increases, its level drops.

That is exactly why this substance is often called the sleep hormone. It is not a classic sleeping pill that simply “puts a person to sleep”, but a compound that helps regulate the body's internal clock and the sleep–wake cycle.

Nowadays, dietary supplements containing this hormone are used in various situations – for example, when changing time zones, working shifts or in cases where the usual sleep and bedtime schedule has been disrupted. At the same time, it is just as important to consider the timing of intake, the dosage, the product's composition and individual health conditions.

What is melatonin and how does it affect sleep?

This hormone is formed naturally in the body, and its main role is regulating the circadian rhythm. Light significantly affects its synthesis: bright lighting in the evening, especially blue light sources from smartphones, tablets and computers, can slow down natural release and make falling asleep more difficult.

A normal circadian rhythm helps the body tell day from night. When the hormone level rises in the evening, the body receives a biological signal that rest time is approaching. This helps prepare for a night's rest and maintain stable sleep quality in the long term.

That is why the topic of melatonin for sleep is broader than the dietary supplement itself. It is just as important to keep a regular bedtime, reduce bright light in the evening, air out the bedroom and avoid stimulating activities right before going to bed.

When the circadian rhythm is disrupted

Taking supplements can be particularly relevant in situations where the circadian rhythm has temporarily changed. For example, after a flight across several time zones, the body continues to operate on the previous schedule for some time, and in such a situation the hormone can help it adjust to the new regime.

It is important to distinguish temporary difficulties falling asleep from long-term conditions. If symptoms recur regularly, it may be a sleep disorder for which the cause needs to be identified, rather than just masking the consequences. Long-term insomnia is also not a situation to solve on your own – in such cases you should consult a healthcare professional.

Melatonin forms and dosages

Products containing this hormone are available in different forms. The most common are tablets, capsules, chewable lozenges and sprays. The choice of form mainly depends on ease of use and the composition of the specific product.

The amount of active substance in different products can vary greatly. The market offers both very small doses and products with a considerably higher concentration. A larger dose does not always mean a better result, so a product should not be chosen based only on the number on the packaging.

For example, melatonin 1 mg is a relatively small dose used in products with a low amount of active substance. Meanwhile, melatonin 3 mg is a different concentration, and the suitability of a specific product should be assessed according to its instructions for use. Similarly, melatonin 5 mg is available on the market, while melatonin 10 mg contains a considerably larger amount of the active substance, which should not be chosen automatically just because the number is bigger.

Table 1. The most common dosages and what to consider when comparing products.

Tablets and spray

Melatonin tablets are one of the most common options: they are easy to dose, convenient to store and suitable for people who prefer simple use.

Meanwhile, melatonin spray can be convenient for those who do not want to take tablets. The compact spray packaging is often appreciated when travelling and in situations where the product needs to be taken along.

Table 2. Comparison of forms by ease of use.

When choosing between different forms, the most important things are to check the amount of active substance per dose, the instructions for use and the other ingredients.

Safety and possible side effects

Although this is a hormone the body produces naturally, taking supplements is not always necessary and is not suitable for everyone. As with other dietary supplements, it is important to follow the product's instructions for use and not exceed the recommended dose.

Melatonin side effects may appear as daytime drowsiness, headaches, dizziness or temporary fatigue. Some people also experience vivid dreams or changes in how they feel the next morning.

Therefore, when taking the product for the first time, possible drowsiness should be considered, especially before driving a vehicle. If a pronounced reaction occurs or symptoms persist, use should be stopped and a healthcare professional consulted.

Special caution is needed for people who take medication, as well as for pregnant and breastfeeding women. In such cases, it is recommended to consult a doctor or pharmacist before use.

Use in children

Melatonin for children is not a product that should be used on your own to solve sleep problems. A child's sleep routine is influenced by many factors, including the daily schedule, screen use, stress and the surrounding environment.

If a child has long-term difficulty falling asleep or their night sleep is disrupted, the possible cause should first be identified. Use in children may only be considered after consulting a doctor, who will assess the child's age, health condition and the specific situation.

How to choose a suitable product?

When choosing a dietary supplement, you should not be guided only by the dose or the lowest price. The overall composition, the amount of active substance per serving, the instructions for use and the reliability of the manufacturer all matter.

Before buying, it is recommended to check:

• the amount of active substance per dose;
• the product's form and the number of servings per package;
• additional ingredients, sweeteners and flavourings;
• the recommended time of intake before bedtime;
• restrictions on use and warnings;
• information about the manufacturer and quality standards.

When looking for a suitable product online, consumers often also compare the melatonin price in different stores. However, the lowest price does not always mean the best choice: it is important to compare the amount of active substance per serving, the number of servings per package and the full composition.

Also, melatonin reviews can help understand other users' experiences – for example, regarding ease of use or taste. However, reviews do not replace medical consultation, because the reaction to the same product can differ from person to person.

When comparing products, it is also useful to know about the different ways the name is written. The packaging and international descriptions may show the spelling melatonin, while in other languages you may also come across the form melatonins. In all cases, it is one and the same substance.

The IQ Beauty catalogue offers various dietary supplements that can be assessed according to individual needs and lifestyle. When choosing a product to support your sleep routine and overall well-being, it is recommended to pay attention not only to the name, but also to the amount of active ingredients and the instructions for use.

Conclusion

This hormone helps the body regulate the circadian rhythm and prepare for a night's rest, and its level is influenced by light, the daily routine and other external factors.

Nowadays, products with different doses and forms are available, including tablets, capsules, lozenges and sprays. When choosing a product, it is important to consider the amount of active substance, the composition, the instructions for use and individual needs.

Taking supplements can be useful in certain situations, but it does not replace healthy habits. A regular bedtime, a suitable bedroom environment, sufficient physical activity and limiting screen use in the evening are an important part of quality night rest. If problems persist for a long time, it is recommended to look for the cause together with a healthcare professional.