Definition
Melatonin is a hormone produced by the pineal gland that signals biological night to the body. It is not a sleeping pill; it is a chronobiotic — a signal, not a sedative.
Why it matters
Melatonin is one of the most heavily marketed sleep products and one of the most commonly misused. Distinguishing its actual effects from its marketed effects prevents wasted money and worse sleep.
The Science
Endogenous melatonin peaks at night in darkness. Small doses (0.3–0.5 mg) taken at the right time can shift circadian phase; larger doses (3–10 mg) are widely used but rarely more effective and can produce next-day grogginess. Over-the-counter melatonin products vary substantially in actual content.
The NSI Perspective
NSI treats melatonin honestly: a real signaling molecule with legitimate but limited clinical uses.
Clinical Implications
Melatonin is useful in circadian rhythm disorders and jet lag when timed correctly. It is generally not a first-line treatment for insomnia in adults.
Practical Application
If you take melatonin nightly for regular insomnia and it is not working, you are not doing it wrong — you may be using the wrong tool.
References
- 1.Auld F, Maschauer EL, Morrison I, Skene DJ, Riha RL. Evidence for the efficacy of melatonin in the treatment of primary adult sleep disorders. Sleep Med Rev. 2017;34:10–22.