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A growing number of sleep specialists warn that melatonin supplements do not work alone to fix sleep issues, according to U.S. gastroenterologist Dr. Saurabh Sethi. Users often reach for melatonin expecting a quick solution, but it functions primarily as a sleep–wake cycle regulator—not a cure for insomnia—especially without proper sleep habits.
Experts emphasize that melatonin works best when paired with good sleep hygiene, such as maintaining consistent routines, reducing screen time before bed, limiting caffeine, and creating a calm sleep environment. According to Dr. Sethi, “melatonin helps regulate sleep‑wake cycles, especially when disrupted by factors like jet lag, but it’s not a magic cure for insomnia”.
One simple and effective method: take a warm shower 60 to 90 minutes before bedtime. Dr. Kunal Sood explains that the warmth boosts circulation, then stepping out drops your body temperature—which signals your brain to release melatonin.
Johns Hopkins sleep researcher Dr. Luis Buenaver recommends reducing blue and green light exposure two hours before bed, using apps or filters to block those wavelengths. He also advises getting morning daylight exposure to support the body’s natural melatonin rhythm.
It typically helps users fall asleep about six to twelve minutes faster—but doesn’t significantly extend total sleep time.
Side effects can include headache, dizziness, nausea, daytime drowsiness, and in some cases, vivid dreams or hormonal impacts.
Most guidelines recommend 1 to 3 mg taken 30 to 90 minutes before bedtime, and to stop if it offers no benefit after a few weeks.
For chronic insomnia, cognitive behavioral therapy for insomnia (CBT‑I) remains the evidence-based first choice.
Melatonin can help nudge your sleep cycle in the right direction—but only as part of a broader approach. Add a warm shower before bed, manage evening light exposure, and build solid bedtime routines for best results. If sleep issues continue, seek expert guidance.
Safety Note: While melatonin supplements are widely available over-the-counter, health experts caution that they are not a one-size-fits-all solution. Always consult a qualified healthcare professional before starting melatonin or any sleep aid, especially if you are pregnant, breastfeeding, taking other medications, or have underlying health conditions.
Reference:
UC Davis Health. “Melatonin and Your Sleep: Is It Safe, What Are the Side Effects and How Does It Work?” Cultivating Health (blog), February 5, 2025. https://health.ucdavis.edu/blog/cultivating-health/melatonin-and-your-sleep-is-it-safe-what-are-the-side-effects-and-how-does-it-work/2025/02.
Johns Hopkins Medicine. “Melatonin for Sleep: Does It Work?” Johns Hopkins Medicine. Accessed June 13, 2025. https://www.hopkinsmedicine.org/health/wellness-and-prevention/melatonin-for-sleep-does-it-work.
Cardinali, Daniel P., et al. “Melatonin’s Benefits and Risks as a Therapy for Sleep Disturbances in the Elderly: Current Insights.” Nature and Science of Sleep 14 (2022): 1843–55. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9578490/.
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