Melatonin: What You Need to Know Before You Take It
Melatonin has been getting a lot of attention lately, and not all of it is positive. If you’ve ever wondered whether melatonin is safe, why it works for some people and not others, or whether you should be using it at all, you’re not alone.
At The Health Shop, customers ask about melatonin almost every single day. This post breaks it down simply, so you can make an informed decision and feel confident about your sleep routine.
What Melatonin Actually Is
Melatonin is a hormone your body naturally produces to help regulate your sleep-wake cycle.
It rises in the evening, peaks at night, and drops again in the morning.
It works like your internal dimmer switch.
When taken as a supplement, melatonin can be helpful, but only when used at the right time and for the right reasons.
Where the Controversy Comes From
The concerns around melatonin usually fall into three areas.
1. People are taking too much
Many supplements sold over the counter contain far higher doses than your body would ever make on its own.
This can lead to grogginess, headaches, or disrupted sleep patterns.
2. It doesn’t fix the real issue
If your sleep struggle is caused by stress, cortisol, gut issues, nervous system dysregulation, or poor sleep habits, melatonin may only offer temporary relief.
3. It’s being used like a nightly sleep aid
Melatonin isn’t meant to be a long-term sleeping pill.
Its best use is short-term or situational, not forever.
When Melatonin Can Be Helpful
Melatonin can be an excellent tool when used properly. It tends to work best for:
Jet lag
Shift work
Adjusting sleep schedules
Supporting kids or adults with sensory challenges (under guidance)
People who need help regulating circadian rhythm, not sedation
In these situations, small doses can help gently nudge the sleep cycle back into balance.
When Melatonin Isn’t the Best Fit
Melatonin is not ideal when sleep issues are being caused by:
high nighttime cortisol
chronic stress
anxiety
racing thoughts
blood sugar drops at night
pain or inflammation
gut discomfort
screen exposure before bed
In these cases, melatonin doesn’t address the root cause and may not work at all.
This is why so many people say, “I tried melatonin and it did nothing,” or, “It helped me fall asleep but I woke up three times.”
Why Nervous System Support Often Works Better
For many people, the real sleep issue is a body that cannot shift into rest mode.
This is why nutrients and herbs such as magnesium, L-theanine, lemon balm, glycine, ashwagandha, or passionflower often work better and feel more natural.
They help regulate the internal systems that lead to sleep instead of forcing the body into it.
When the nervous system is supported properly, sleep comes more easily on its own.
How Much Melatonin Should You Take If You Decide to Try It
The latest research suggests low-dose melatonin is the most effective and safest:
Adults: between 0.5 mg and 1 mg
Kids: only under guidance (never self-dose)
Higher doses do not equal better sleep.
In fact, many people sleep better once they reduce their dose.
If you’re unsure what’s right for you, we can help you navigate your options and find a safer starting point.
If You’re Still Struggling with Sleep
Melatonin can be one tool, but it’s rarely the whole answer. If you have persistent trouble falling or staying asleep, it may be worth looking deeper at:
adrenal stress
nutritional deficiencies
gut issues
hormones
lifestyle patterns
blood sugar balance
evening routines
Sleep can improve dramatically once the real issue is understood.
Book a Nutrition Consultation
If you want help understanding your sleep patterns or choosing the right supplements for your nervous system, I’d love to support you.
Visit The Health Shop
We carry a wide range of gentle sleep supports, calming herbs, magnesium blends, and low-dose melatonin options. If you’re not sure where to start, come see us in-store or browse our online shop.
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Better sleep is possible, and it often starts with a few simple adjustments and the right support.