Melatonin
Quick Definition
A hormone produced by the pineal gland that regulates the sleep-wake cycle and is also available as a supplement for sleep support.
In-Depth Explanation
Melatonin is a hormone naturally produced by the pineal gland in response to darkness. It serves as the body's internal clock signal, telling the brain and body that it's time to sleep. Melatonin levels typically begin rising in the evening, peak during the night, and drop in the early morning.
As a supplement, melatonin is commonly used for jet lag, delayed sleep-wake phase disorder, and general insomnia. Unlike many sleep medications, melatonin is not considered habit-forming and does not produce withdrawal symptoms.
Factors that can suppress melatonin production include blue light exposure from screens, shift work, aging, and certain medications. Typical supplement doses range from 0.5-5mg taken 30-60 minutes before bedtime, though research suggests lower doses (0.5-1mg) may be more effective than higher doses for many people. Melatonin also has antioxidant properties and may support immune function.