Melatonin has become one of the most talked-about supplements for sleep. Many people reach for it when they struggle to fall asleep, experience jet lag, or feel their sleep cycle is disrupted. But what exactly is melatonin, how does it work, and — most importantly — what does the latest science say about how much you should take?
What is Melatonin?
Melatonin is a hormone your body naturally produces in response to darkness. It helps regulate the sleep-wake cycle — your internal “body clock.” Typically, your brain releases melatonin in the evening to signal that it’s time to wind down and prepare for sleep.
When natural production is disrupted — due to shift work, travel, stress, or poor sleep habits — some people turn to melatonin supplements to help them sleep easier.
How Melatonin Supplements Work
Unlike prescription sleep medications, melatonin supplements are not regulated like drugs — they’re treated more like dietary aids. Because of this, the actual amount in pills can vary from what the label claims.
That said, many studies show that taking a small amount before bedtime can help people fall asleep faster and sometimes improve sleep quality. One expert doctor suggested it was like getting to the start of the 100m race quicker, but didn’t necessarily help you with the race itself – meaning it can help you to get to sleep faster, without necessarily helping you sleep longer.
Safe Dosage: Start Low, Stay Below 10 mg
Here’s what the latest research and expert recommendations suggest about dosing:
✅ Most adults respond at low doses — often between 0.5 mg and 5 mg, taken about 30 minutes before sleep
✅ Experts generally say no adult needs more than 10 mg per night, and higher amounts don’t necessarily improve sleep quality, but in one study suggests long term use could cause heart damage.
✅ Starting with a lower dose lets you see how your body reacts, and usually the smallest effective amount produces the best balance of benefit and minimal side effects.
Taking more than 10 mg doesn’t tend to help you sleep better and may increase side effects like daytime grogginess, headaches, dizziness or nausea.
Why More Isn’t Always Better
While melatonin is generally considered safe for adults in short-term use, there are some caveats:
- Supplements can vary in strength and purity.
- Research into long-term effects is limited.
- Higher doses — and long-term daily use — may carry risks that still require more study.
If you have chronic health issues or take medications, talking with a healthcare provider before starting melatonin is a good idea.
Natural Sleep Practices Still Matter
Melatonin supplements can help, but they work best when paired with healthy sleep habits:
- Keep a regular sleep schedule
- Reduce blue light before bedtime
- Avoid large meals, caffeine or alcohol late in the day
- Create a calm, dark sleeping environment
These behavioural practices are often the foundation of lasting, restful sleep.
How Hypnotherapy Can Help Improve Your Sleep
Hypnotherapy works by gently guiding the mind into a deeply relaxed state where unhelpful sleep patterns, racing thoughts, and subconscious stress responses can be addressed at their root. Many sleep difficulties are driven not just by habits, but by underlying anxiety, conditioned wakefulness, or an overactive mind or an overactive nervous system.
Through hypnotherapy, the subconscious can relearn healthier sleep associations, making it easier to fall asleep naturally and stay asleep through the night. Over time, this approach can support more restorative sleep without reliance on medication, helping the body and mind return to a calmer, more balanced sleep–wake rhythm.
Final Thoughts on Melatonin
Melatonin can be a useful tool for improving sleep — as long as it’s used wisely. The most up-to-date research shows that staying under 10 mg per night is a sensible limit for most people, and less is often more when it comes to effectiveness and reducing side effects.
If you’re struggling to sleep regularly, melatonin might help — but pairing it with good sleep habits and professional guidance will give you the best chances of long-term success.
If you’re struggling with sleep, book an appointment with me today, and see how hypnotherapy can improve your sleep and change your life…