Sleep disruptions are a common obstacle for many people. They can occur for many reasons, including the challenges of modern daily stress, the effects of prolonged screen exposure, and the impact of traveling between time zones. Falling asleep and staying asleep can be difficult in our fast-paced world, and all these factors contribute to a growing need for effective ways to support restful sleep.
Many people plagued with sleep disruption turn to melatonin supplements to help reset their internal clock or improve their overall quality of sleep. In fact, a 2023 survey published by the American Academy of Sleep Medicine found that 64% of participants have taken melatonin to help them sleep. (American Academy of Sleep Medicine, 2023)
Still, understanding how melatonin works and using it properly is essential when trying to maximize its potential benefits and avoid unintended effects.
Melatonin Benefits
The benefits of N-acetyl-5-methoxytryptamine, or melatonin, are numerous. This natural hormone plays an important role in regulating the body’s internal clock, which is essential for maintaining a healthy sleep cycle. Improved sleep quality can lead to enhanced mood, better cognitive function, and increased energy levels throughout the day.
Melatonin is recognized for its antioxidant properties, which may help protect cells from damage. Studies have shown that melatonin may reduce symptoms of depression due to its ability to contribute to more restful sleep. Melatonin supports physical and mental health, making it a valuable supplement for many individuals seeking better well-being.
What Is Melatonin?
Melatonin is a naturally occurring hormone that’s primarily produced by the pineal gland, a tiny, pinecone-shaped structure located deep within the center of the brain. Despite its small size, the pineal gland plays an important role in maintaining the body’s internal biological clock, also known as the circadian rhythm. This internal clock helps regulate many physiological processes, with sleep and wakefulness being among the most important.
Melatonin’s main function is to help regulate the sleep-wake cycle by signaling to the body when it’s time to get ready for bed, and its production is closely linked to exposure to light and darkness. As information published in Endotext in 2022 reveals, melatonin can also modulate mood, cognitive function, metabolism, and overall well-being.
Additionally, as the day transitions into night and it becomes darker, researchers note that the pineal gland ramps up the production and release of melatonin into the bloodstream. This increase in melatonin sends a biological signal that encourages feelings of drowsiness and helps lower the body temperature, two key factors that promote falling asleep and staying asleep. Exposure to light, particularly blue wavelengths emitted by electronic devices like smartphones, computers, and TVs, suppresses melatonin production. This suppression means the body remains alert even when it’s dark, which can disrupt circadian rhythms. (Arendt and Aulinas, 2022)
When Might Melatonin Supplementation Be Used?
Arendt and Aulinas recognize that melatonin supplements are commonly used to help manage a variety of sleep-related challenges where the body’s natural sleep-wake cycle is disrupted or misaligned. There are a few situations where melatonin supplementation is often considered.
Jet Lag
Traveling across multiple time zones can confuse the body’s internal clock, making it difficult to fall asleep or wake up at the right local time. In this case, melatonin is intended to reset circadian rhythms and ease the adjustment to the new time zone.
Shift Work
People who work night shifts or irregular schedules often struggle to maintain a consistent sleep pattern. Melatonin is used with the intent of promoting sleep during daytime hours, even though the body naturally wants to be awake.
Delayed Sleep Phase Syndrome
This condition causes a significant delay in the natural timing of sleep, resulting in difficulty falling asleep and waking up at conventional times. Melatonin supplementation for delayed sleep phase syndrome is intended to help individuals fall asleep sooner.
Occasional Insomnia
For short-term or situational sleep difficulties, like those caused by stress, anxiety, or changes in routine, melatonin is used to support falling asleep more easily.
Situational Stress or Travel-Related Sleep Issues
Stressful life events or unfamiliar environments can also disrupt your sleep. In this case, melatonin use is intended to help restore a natural sleep rhythm.
Pediatric or Geriatric Sleep Issues
In some cases, melatonin is used under medical supervision to support sleep in children or older adults, especially when conventional approaches aren’t effective.
It’s important to understand that melatonin isn’t a sedative or sleeping pill. Instead, it’s a hormone whose function is to support and reinforce the body’s own natural signals to regulate sleep. Melatonin is intended to help guide the timing of sleep rather than inducing it forcibly, which makes proper use and timing essential to ensure its effectiveness.
Evidence-Based Benefits
Melatonin supplementation has been the subject of numerous clinical studies that support its role in improving various aspects of sleep, particularly in reducing the time it takes to fall asleep, known as sleep onset latency. Research consistently shows that melatonin can help individuals fall asleep faster, especially when their natural circadian rhythm is disrupted.
Reduction in Sleep Onset Latency
For example, a 2022 comprehensive review published in Nutrients found that supplementation with melatonin showed reduced sleep onset latency in people experiencing insomnia or circadian rhythm disorders. This means that melatonin helps the body fall asleep more quickly, making it a useful tool for those who struggle to do so. (Minich et al., 2022)
Management of Jet Lag
The effectiveness of melatonin has also been demonstrated in the management of jet lag, a common problem when traveling across multiple time zones. A meta-analysis of multiple studies performed by the Cochrane Library concluded that melatonin could help travelers quickly adjust their internal clocks, reducing symptoms like daytime fatigue and nighttime insomnia. (Herxheimer & Petrie, 2002)
Better Daytime Sleep
Similarly, according to a 2022 review published in The International Journal of Environmental Research and Public Health, shift workers who need to sleep during the day could also benefit from melatonin’s ability to promote daytime sleep, which can help counteract the misalignment between work schedules and natural circadian rhythms. (Carriedo-Diez et al., 2022)
Attenuation of Sleep Disorders
According to a 2018 article published in the Archives of Disease in Childhood, melatonin has also been studied for children with certain sleep disorders, including delayed sleep phase syndrome and neurodevelopmental conditions. (Abdelgadir et al., 2018) While some studies show promising results in improving sleep onset and duration, melatonin use in children should always be supervised by a healthcare provider to ensure safety and appropriate dosing.
Optimizing Melatonin Use
When using melatonin supplements, it’s important to understand that dosage, timing, and safe use are key.
Dosage
Taking higher doses doesn’t necessarily lead to better results. In fact, a 2024 study published by the Journal of Pineal Research suggests taking just 4mg of melatonin can optimize its effectiveness. (Francy Cruz‐Sanabria et al., 2024) Perhaps counterintuitively, taking too much can increase the chance of side effects without improving sleep. A smaller dose can help signal the body to wind down without overdoing it.
Timing
Timing matters because taking melatonin too early or too late can disrupt the internal clock, making it less effective. Most people are advised to take melatonin about 30 to 60 minutes before bed, right when the body would normally start producing it on its own.
Additionally, a study published in 2023 by Neurology International suggests that low doses of melatonin may be suitable for long-term daily use in patients with certain conditions. (Givler et al., 2023) However, its primary role is to help reset or support your natural sleep cycle during periods of disruption or short-term need. It’s important to speak to your healthcare provider about alternative options like compounded medication if you find yourself using melatonin long-term.
Safe Use
While melatonin is widely regarded as safe for short-term use in adults, it’s important to remember that everyone’s physiology is different. That’s why we strongly advise consulting a healthcare provider before starting melatonin supplementation, especially for patients who are pregnant, breastfeeding, have chronic medical conditions, or are currently taking other medications.
Melatonin can interact with certain medications like blood thinners, immunosuppressants, and diabetes treatments, so professional guidance helps ensure safety.
Some people experience mild side effects when using melatonin, although these are generally uncommon and tend to be temporary.
These possible side effects can include:
- Dizziness or lightheadedness
- Headache
- Next-day drowsiness or grogginess, which can affect activities requiring alertness, like driving
If you notice any of these symptoms, it might help to reduce the dose or adjust the timing of your melatonin intake. If side effects persist, discontinuing use and consulting a healthcare professional is recommended.
How Compounding Can Personalize Melatonin Use
Compounding pharmacies offer unique advantages when it comes to tailoring melatonin supplements to meet each patient’s needs.
Unlike standard over-the-counter products, compounded melatonin can be customized in several important ways, and these can include:
- Low-Dose Customization – Some people respond best to very low doses of melatonin, and compounding allows precise adjustment of the dose to match what works best for each patient.
- Flavoring for Pediatric Formulations – For children who must take melatonin under medical supervision, such as for ADHD or autism, compounding pharmacies can add gentle, natural flavorings to make the supplement more palatable and easier to take.
- Allergen-Free Options – Many compounded melatonin products can be made without common allergens like dyes, gluten, lactose, or certain binders and fillers, making them suitable for individuals with sensitivities or allergies.
- Alternative Formats – In addition to traditional capsules or tablets, compounded melatonin can be prepared in alternative forms like troches (lozenges), sublingual drops, or liquids. These formats can be easier to take and allow for faster absorption.
Whether it’s a lower dose, a liquid for easier swallowing, or a formulation without common irritants, compounding helps make melatonin both more accessible and more effective. With mindful attention and proper medical oversight, compounded melatonin can be a safe and valuable part of a personalized approach to better sleep.
Who Might Benefit from Compounded Melatonin?
Compounded melatonin may be especially beneficial for individuals whose sleep needs cannot be fully met by standard over-the-counter supplements. By tailoring the dose, formulation, and delivery method, compounded melatonin could offer more personalized support for a variety of situations.
Children with Certain Conditions
Visual impairment, neurodivergence, and stress can cause sleep problems that can sometimes be addressed with melatonin under strict medical supervision. Compounded melatonin allows healthcare providers to create age-appropriate, low-dose formulations in child-friendly forms, reducing the risk of overdose or unwanted side effects.
Adults Sensitive to Standard Formulas
Some adults who suffer from eosinophilic disorders, autoimmune diseases, and gastrointestinal issues can experience side effects or allergic reactions to common inactive ingredients found in commercial melatonin products. Compounded melatonin can be formulated without these additives, providing a hypoallergenic option that minimizes the risk of irritation or adverse reactions.
Individuals Requiring Specific Dosages
While most over-the-counter melatonin supplements come in fixed doses, some people benefit from more precisely calibrated doses. Compounding pharmacies can prepare melatonin at customized doses to optimize effectiveness and reduce side effects, such as morning grogginess.
Patients Integrating Melatonin Into Comprehensive Hormone or Sleep Protocols
For patients working closely with healthcare providers on hormone balancing or complex sleep disorders, compounded melatonin can be adjusted not only in dose but also in formulation type to fit within a larger, personalized treatment plan. This flexibility supports better absorption and timing tailored to the patient’s unique physiology.
Older Adults with Unique Sleep Needs
Aging can affect how the body produces and responds to melatonin. Compounded melatonin can be formulated to accommodate these changes, providing doses and forms that are easier to take and better suited to the needs of older adults.
In all cases, the use of compounded melatonin should be guided by a healthcare professional to ensure safety, proper dosing, and alignment with your own individual health conditions and goals. This personalized approach helps maximize the benefits of melatonin while minimizing the risks.
What Is a Compounding Pharmacy?
A compounding pharmacy creates customized medications that are tailored to meet the specific needs of each individual patient. Unlike mass-produced medications, compounded medications are made by licensed pharmacists using exact ingredients, strengths, and delivery forms based on the guidance of the patient’s health provider.
Because compounded medications are made specifically for each patient, they require a prescription and must be prepared in accordance with strict safety and quality standards. Working with a reputable compounding pharmacy ensures the formulation is both personalized and safe.
Tailored Melatonin Solutions for Your Sleep Needs
Melatonin can be a valuable tool for supporting short-term sleep needs when used thoughtfully and under the guidance of a healthcare professional. By allowing for customized doses, allergen-free ingredients, and alternative delivery formats, compounded melatonin offers a more tailored option for those who need it most, whether due to medical needs, sensitivities, or age-specific considerations.
At Compounding Pharmacy of America, we work with your medical provider to formulate the melatonin solutions you need.
Contact us today to learn more and get started with a personalized care plan.
*Editor’s Note: This article was originally published in November, 2024 and has been updated July, 2025.
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