Everything you need to know about melatonin
Written on April 13, 2025, by Pauline de Santarome
What is melatonin?
Melatonin, orthe "sleep hormone,"is secreted from a small part of the brain called the pineal gland or epiphysis. This hormone regulates and controls sleep cycles, aswell asbody temperature, hormone stability, and even blood flow throughout the body.
The pineal gland tells the brain when to sleep and wake up, mainly through the light-dark cycle—dark for night, light for day.
Due to its sleep-regulating properties, melatonin is often used in dietary supplements to help treat sleep disorders and jet lag.
How melatonin works
Melatonin is synthesized from the neurotransmitter serotonin, which is converted into melatonin through a series of enzymatic reactions. Melatonin production is regulated by the circadian rhythm, an internal biological clock that controls physiological processes over a period of approximately 24 hours.
When light is low or absent, the pineal gland releases melatonin into the bloodstream. This hormone then induces changes in the body that promote sleep, such as a drop in body temperature and decreased brain activity.
Why can melatonin secretion become disrupted?
There are several reasons why melatonin secretion may be disrupted, including:
Light: when we are exposed to bright light, such as the blue light emitted by screens, it can impact or even suppress melatonin production.
Stress: When we are stressed, our bodies produce stress hormones such as cortisol, which can interfere with melatonin production.
Changes in sleep patterns caused by night work or jet lag can also disrupt melatonin production.
Certain medical conditions such as restless legs syndrome, sleep apnea, depression, or anxiety can cause melatonin secretion to become disrupted.
When should melatonin be taken?
Melatonin may be a treatment option for:
Sleep disorders, if you have difficulty falling asleep or staying asleep during the night.
Jet lag: when traveling to a different time zone. Taking melatonin before bedtime can make it easier to adjust to a new time zone and help regulate your circadian rhythm.
Shift work: If you work nights or shifts, your sleep pattern may also be disrupted.
Thus, melatonin-based dietary supplements can be considered to help you fall asleep, reduce nighttime awakenings, and enjoy restful sleep.
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Side effects and precautions for use
Although melatonin is considered safe, it can cause side effects, including drowsiness, headaches, dizziness, irritability, nausea, or nightmares.
It is also important to take certain precautions when using it:
Consult a healthcare professional before taking melatonin, especially if you are already taking medication (antidepressants, anti-epileptics, sleeping pills, or other sedatives).
Follow the recommended doses,
Avoid taking melatonin during the day to prevent excessive daytime sleepiness.
Melatonin is strongly discouraged for children and pregnant or breastfeeding women.
Avoid taking melatonin if you have an inflammatory or autoimmune disease.
Do not drive or operate machinery for 4 to 5 hours after taking melatonin.
Do not consume for prolonged periods.
* The use of dietary supplements should be discussed with a healthcare professional beforehand. Not only can they cause adverse effects, but according toANSES, they can also interact with other medications, particularly neuroleptics and antipsychotics.
