Melatonin

Melatonin – What is the sleep hormone good for, and how can it help with sleep disorders?

Good sleep is the foundation of physical and mental health. If you regularly have trouble falling asleep, often wake up at night, or wake up too early, the cause may be a decline in melatonin levels. Melatonin is a naturally occurring hormone produced by our body, one of the most important sleep-regulating hormones, and it plays a key role in the functioning of our biological clock.

It’s important to know that melatonin levels decrease annually as we age, so supplementation is especially worth considering in older age. In this article, we’ll explain what melatonin is, in what forms it can be supplemented, when it can help, and how to naturally boost its production. Melatonin is involved in numerous physiological processes, so it’s important not only for sleep regulation but also in other health areas.

What is melatonin, and how does it work?

Melatonin is a natural hormone produced in the body by the pineal gland located in the brain. Its primary role is to regulate the circadian rhythm, or biological clock – which is closely linked to melatonin’s function and controls the sleep-wake cycle. Its production increases after dark due to darkness and decreases in daylight.

Thus, melatonin functions as a kind of "sleep signal": it plays a crucial role in regulating the circadian rhythm, triggering the physiological processes necessary for sleep when your body senses elevated melatonin levels.

What can cause low melatonin levels?

There are various reasons for a decline in melatonin levels that can impact health in the long run.

The following factors can reduce the body's natural melatonin production and cause various problems:

Blue light (from phones, computers, TV screens) causes sleep disorders

Strong artificial lighting in the evening reduces melatonin

Jet lag (e.g., after flying) disrupts the biorhythm

Night shift work causes irregular sleep and melatonin deficiency

Stress and chronic sleep disorders worsen sleep quality

Old age, when the pineal gland produces less melatonin, potentially leading to long-term health issues

What can low melatonin levels cause?

Low melatonin levels come with numerous consequences, causing various physical and mental symptoms and reducing the efficiency of certain bodily functions over time. Melatonin contributes to maintaining health, so its deficiency can decrease these positive effects.

The most common symptoms:

Sleep disorders

Difficulty falling asleep
Frequent nighttime awakenings
Early waking, non-restorative sleep
Insomnia (chronic sleep disorder)

Fatigue, daytime sleepiness

Due to insufficient sleep, the body doesn't regenerate properly, leading to constant exhaustion during the day.

Mood swings, irritability

Poor sleep quality and hormonal imbalance can trigger anxiety, depressive symptoms, or irritability.

Weakened immune system

Melatonin has antioxidant and immunomodulatory effects. Its deficiency and the resulting poor sleep can, over time, increase susceptibility to infections and inflammation.

Digestive issues

Melatonin also affects the digestive system, so low levels can lead to digestive problems, bloating, or worsening symptoms of irritable bowel syndrome (IBS).

Hormonal imbalance

Since melatonin is related to other hormonal processes (e.g., cortisol, insulin, sex hormones), its deficiency can trigger metabolic disorders and gynecological complaints.

How to naturally increase your melatonin levels?

First, try natural methods with various approaches. Here are some tips for naturally boosting melatonin levels:

Reduce the amount of blue light in the evening!

Use blue light filters or turn off screens at least 1 hour before bedtime.

Spend time in natural sunlight!

Daylight helps regulate the biological rhythm.

Maintain a regular sleep routine

Go to bed and wake up at the same time every day — even on weekends.

Consume foods rich in tryptophan!

Tryptophan is an amino acid from which the body produces serotonin, then melatonin. Such foods include:

Walnuts, almonds
Bananas
Eggs
Oats
Turkey
Cherries

Exercise during the day!

Regular physical activity stimulates the production of hormones that support sleep, but avoid intense exercise 1-2 hours before bedtime.

Pay attention to proper sleep hygiene, which is one of the recommended ways to naturally support melatonin levels!

If you suspect melatonin deficiency, it is possible to measure melatonin levels with a test. Several labs offer this test at roughly 30,000 HUF.

Melatonin as an antioxidant – Did you know?

Melatonin not only helps with sleep! This active substance also has a potent antioxidant effect, protecting cells against oxidative stress, and plays an important role in various bodily processes. Some studies suggest that melatonin may help:

Support the immune system
Slow down the aging of cells
Complement cancer prevention efforts (in experimental phases)

Frequently asked questions about melatonin

Melatonin is becoming increasingly popular in treating sleep problems and is available in many forms, such as dietary supplements. These supplements can be tablets, capsules, gummies, or liquids and oils available in various dosages. Along with melatonin, these supplements often contain vitamins, minerals, and herbal ingredients.

Is melatonin prescription-only?

In some countries, melatonin is classified as a medication, while in others, it's available as a dietary supplement. In Hungary, some melatonin-containing products are prescription drugs, so it’s advised to consult a doctor before use.

Can children take melatonin?

Only under pediatric supervision – mostly in specific cases, such as autism spectrum disorders in children.

What should not be taken with melatonin?

It is important to be careful about drug interactions and not to take melatonin with certain medications or other supplements, as interactions might affect effectiveness or increase side effect risks.

What side effects can melatonin have?

Melatonin is generally safe but may cause side effects such as drowsiness, headache, dizziness, or digestive issues. Rarely, more serious reactions can occur, so any unusual symptoms should be discussed with a doctor.

What should not be taken with melatonin?

Melatonin is a natural hormone, but when taken together with certain medications – especially the following types – interactions can occur that increase side effects or interfere with the efficacy of the medications.

Caution is advised if you are taking:

Blood thinners

Blood pressure medications

Antidepressants

Sleeping pills or sedatives

1. Blood thinners (e.g., warfarin)

Melatonin has a mild blood-thinning effect, so when taken with blood thinners, the risk of bleeding (e.g., internal bleeding, nosebleeds, bruises) may increase.
Risk: increased bleeding tendency.

2. Blood pressure medications

Melatonin can lower blood pressure, so combined with blood pressure drugs, it may cause excessive drops in blood pressure. If you have high blood pressure, always consult your doctor before taking melatonin. Risk: dizziness, weakness, fainting.

3. Antidepressants (e.g., fluoxetine, SSRIs)

Melatonin can affect serotonin levels, so when combined with antidepressants, the sedative effect may be enhanced, and rarely, serotonin syndrome may develop.
Risk: excessive drowsiness, headache, neurological symptoms.

4. Sleeping pills, sedatives (e.g., benzodiazepines, zolpidem)

These drugs suppress the central nervous system, just like melatonin. Combined use may cause excessive sedation, confusion, decreased responsiveness, and even respiratory depression.
Risk: drowsiness, daytime sleepiness, increased fall risk.

Due to its drug interactions, it is always important to consult a doctor if you are taking any of these medications. Although available as a dietary supplement, melatonin's effects on the body can be very strong.

Melatonin side effects and risks

Melatonin is generally well-tolerated, especially at low doses. However, side effects caused or potentially caused by melatonin may include:

Drowsiness during the day

Vivid or unusual dreams

Rarely, headaches or nausea

Temporary blood pressure drop

Melatonin products – When is it worth taking them?

Melatonin active ingredient is available in various dietary supplement forms: tablets, capsules, sprays, drops, oils. Taking melatonin and supplementing it in the body can be especially helpful when the sleep-wake cycle is disrupted, for example, due to jet lag. Most products typically recommend doses between 0.5 and 5 mg. It is important to note that melatonin is not a sedative but helps with sleep timing.

When might melatonin be useful?

Difficulty falling asleep, insomnia

Jet lag (sleep disorder caused by crossing time zones during travel)

Biorhythm disruption from night shift work

Improving sleep quality in older adults

Sleep problems in children with autism spectrum disorder

How should melatonin be taken?

It is generally recommended to take it 30–60 minutes before bedtime. Choosing the right dose is important, so it’s advisable to start with a low dose (e.g., 0.5–1 mg) and only increase if necessary.

Summary: Melatonin for supporting healthy sleep

Melatonin is a natural and highly effective tool to combat sleep problems. It helps regulate the body's sleep cycle and can be especially useful for temporary disruptions or lifestyle changes.

Before taking melatonin as a dietary supplement, it’s worth trying natural melatonin-boosting solutions and consulting a doctor or sleep specialist if necessary.