Melatonin has become a trending topic in modern sleep health. Some call it a “natural sleeping pill,” while others rely on it to manage jet lag or reset their biological clock.
But what is melatonin, really? Is it as safe and effective as many believe? Who should use it—and in which situations does it truly work?
This article provides a systemic, reliable, and evidence-based guide to help you understand the truth about melatonin and how everyday foods can also support better sleep.
🧠 What Is Melatonin? #
Melatonin is a hormone secreted naturally by the pineal gland, responsible for regulating the circadian rhythm—our internal “biological clock.”
- At night: secretion rises → your body prepares for sleep
- In the morning: secretion drops → you wake up
Melatonin’s sleep-regulating mechanism is tightly linked to light exposure, a core evolutionary adaptation.
Historically, melatonin was first isolated in 1958 by Aaron Lerner at Yale University while studying skin pigmentation. Although it turned out to have little effect on skin color, it opened the door to modern sleep science.
🧬 Melatonin’s Rise in China #
In China, melatonin became widely recognized thanks to the marketing of Brain Platinum (脑白金) by entrepreneur Shi Yuzhu.
The famous slogan—“No gifts this holiday season, only Brain Platinum”—made melatonin a household name and contributed significantly to its nationwide popularity.
😴 Who Actually Benefits From Melatonin? #
Melatonin is effective, but only in specific situations. It’s not a universal sleeping pill.
✈️ Jet Lag (Especially Eastward Travel) #
People flying across time zones—such as Beijing → New York—benefit the most.
- Recommended dose: 0.3–1 mg
- Timing: 1–2 hours before the target bedtime
Systematic reviews show melatonin significantly reduces adaptation time, especially after eastward flights.
⏰ Delayed Sleep Phase Syndrome (DSPS) #
These individuals can’t fall asleep until very late (often after 2 a.m.) but sleep normally once asleep.
Effective approach:
- Take melatonin 3–4 hours before target bedtime
- Combine with bright light exposure the next morning
- Requires weeks of consistency
- Should be done under medical supervision
🕶️ Totally Blind Individuals #
Since they cannot perceive light, their biological clock cannot synchronize, leading to non-24-hour sleep-wake disorder.
Melatonin is considered a first-line treatment to restore rhythm stability.
👷 Shift Workers #
Melatonin may help daytime sleep after overnight shifts, although effects vary and evidence is mixed.
😴 What Melatonin Cannot Do #
Melatonin is not a hypnotic drug.
- It does not deepen sleep
- It does not fix anxiety-induced or stress-related insomnia
A 2023 JAMA Internal Medicine review shows:
- Melatonin shortens sleep onset by ~7 minutes
- Evidence for improving total sleep duration is weak
Melatonin is best for timing adjustment, not sleep induction.
🧪 Broader Physiological Roles (Still Under Study) #
Preliminary research suggests melatonin may:
- Assist with blood pressure regulation at night
- Provide antioxidant and anti-inflammatory effects
- Influence metabolism in limited animal studies
But these findings are far from clinical application, and human evidence remains inconclusive.
🛡️ Safety and Side Effects #
Melatonin is generally safe when taken short-term and at low doses (0.3–1 mg).
Possible side effects:
- Next-day drowsiness
- Dizziness
- Headache
- Mild gastrointestinal upset
Rare reactions:
- Anxiety
- Mood changes
- Temporary confusion
⚠️ Drug Interactions #
Melatonin may interact with:
- Anticoagulants
- Blood pressure medications
- Anti-epileptic drugs
- CNS depressants
- Immunosuppressants
- Hormonal contraceptives
People with chronic illness, pregnancy, dementia, epilepsy, or autoimmune conditions must consult a doctor first.
🏷️ Choosing Melatonin Products #
In China, melatonin is considered a health supplement, not a drug.
Guidelines for choosing:
- Prefer synthetic melatonin (safer than animal extraction)
- Start with the lowest effective dose
- Avoid high-dose products (>3 mg) unless medically advised
- Take 1–2 hours before bedtime
Remember: lifestyle habits matter far more than supplements.
🍒 Natural Food Sources of Melatonin #
Melatonin can also be found—at low levels—in everyday foods:
- Tart cherries (rich in melatonin + tryptophan)
- Walnuts
- Oats
- Eggs
- Fish (e.g., salmon)
While the melatonin content is not enough for clinical effect, these foods support overall sleep health when part of a balanced diet.
👶 Can Children Use Melatonin? #
❌ Not recommended for infants/toddlers. #
⚠️ For children with ASD or ADHD #
Low-dose melatonin may be considered under strict medical supervision for severe sleep issues.
For typical children #
Behavioral strategies come first:
- Consistent bedtime
- No screens before bed
- Calm pre-sleep routines
Children’s biological clocks are robust; unnecessary supplementation may interfere with natural development.
🌅 Final Thoughts: Real Sleep Comes from Rhythm, Not Pills #
Melatonin is a helpful tool—but only in specific scenarios.
For most people, restoring natural sleep requires:
- Regular daily schedule
- Reduced evening screen exposure
- A calm, dark, and cool sleeping environment
- Better lifestyle habits
In traditional Chinese wisdom,
“Work at sunrise, rest at sunset”
reflects a respect for natural rhythms—a principle modern science is rediscovering.
True sleep quality begins not with a tablet, but with returning to the body’s natural cycles.