# Disclaimer

I am not advocating for the use of any medications, dietary supplements, additives, or mushrooms. One common sleep aid is melatonin—a hormone produced by the pineal gland that is released in the evening and decreases when we use our smartphones in bed. Overall, it’s possible to influence sleep quality by using melatonin. However, the question of dosage and timing remains open.

# A Brief Overview of Melatonin in the Brain

Melatonin is a hormone produced by the pineal gland in our bodies that helps regulate circadian rhythms—natural biological cycles that our bodies undergo in a 24-hour cycle. Melatonin begins to accumulate in the body shortly after sunset, peaks around midnight, and decreases by the time we wake up. Therefore, it is sometimes referred to as the “vampire hormone.”

When synthesized in the brain, melatonin creates a sense of relaxation, signaling to the body that it’s time to wind down and prepare for sleep. However, melatonin does not induce sleep directly; it serves as a “signaling mechanism that conditions are right for sleep.” Therefore, darkness is crucial for its synthesis, while light exposure can inhibit melatonin production.

However, if someone works at night, stays up late using their smartphone or laptop, it might be tempting to supplement with melatonin. I do NOT RECOMMEND taking melatonin supplements unless absolutely necessary, and even then, do so wisely. How? Researchers have shed light on this question.

# How to Take Melatonin?

To answer this question, a group of researchers from Italy, Sweden, and the United Kingdom collaborated to analyze existing scientific literature on the effectiveness of melatonin supplementation.

Our study is the first systematic attempt to determine the optimal dose and timing for exogenous melatonin intake to enhance its sleep-promoting effects. Moreover, our findings are based on randomized placebo-controlled trials (i.e., the most accurate experimental design in medical research), ensuring the conclusions are strictly controlled and valuable.

From the article published in the Journal of Pineal Research.

In this analysis, researchers examined a total of 1,689 observations from studies conducted between 1987 and 2020. The scientists concluded that taking 4 mg of melatonin three hours before bedtime maximized the hormone’s sleep-inducing effects. According to them, this differs from current clinical recommendations of taking 2 mg thirty minutes before the desired bedtime.

# So, What About Melatonin?

There is limited research on the overall effectiveness of melatonin, with even contradictory evidence suggesting that melatonin supplementation works excellently for some people and has minimal effects for others.

At least one study showed that melatonin intake significantly improves overall sleep quality. Since most experts agree that short-term use of melatonin is safe, it might make sense to settle on a dosage of 4 mg. However, I personally do not recommend resorting to melatonin unless you’ve tried the following methods:

• The Homeless Principle: Slightly open a window, remove the blanket, and wait until you feel a bit chilly. Then, close the window and wrap yourself back in the blanket.
• Hot Shower: Take an extremely hot shower so that upon exiting, your body begins to cool down gradually, promoting sleep onset.
• Pocket Billiards: Provides a good serotonin boost, which is then converted into melatonin. Plus, it helps prevent prostatitis.

# Conclusion

These are not ultimate methods for combating insomnia, but at least something that can positively influence your chances of falling asleep.