Sleep Benefits of Melatonin for Adults

Imagine this: you've got an important meeting tomorrow, and you need to get some sleep. But, for some reason, you're struggling to actually close the deal and get to sleep. A familiar scenario? Many people occasionally have difficulty falling asleep, and it's common to seek occasional help. Melatonin supplements can support restful sleep and help regulate their sleep wake cycles.^†

If you've used melatonin before, or are just melatonin-curious, in this article we'll break down how melatonin supports restful sleep, how it helps to reset your sleep cycle, and how different melatonin supplements can fit into different lifestyles. Read on to learn more about the sleep benefits of melatonin supplements for adults.

How Melatonin Supports Restful Sleep

You may see "melatonin" used to refer to two different things: melatonin produced in the body , and melatonin supplements. While these two types of "melatonin" are related, it's helpful to understand the key differences between the two. Melatonin is a sleep-supporting hormone that naturally occurs in the body; it's produced in the pineal gland of the brain in response to darkness to help our body prepare for sleep.

However, the term "melatonin" is also commonly used to refer to melatonin supplements, which provide a man-made form of melatonin, which supplements the melatonin found in your body to support restful sleep. Melatonin supplementation, when taken correctly, can signal to your body that it's time for rest, helping you reset a disrupted sleep wake cycle.^†

While melatonin supplements can occasionally support your sleep, other lifestyle factors should also be considered when managing your sleep routine. For example, screen time and caffeine can both inhibit the body's production of melatonin late in the day, so making sure to avoid caffeinated drinks in the evening and turning off screens in the hours before bedtime can help you ease into sleep.^†

Creating a regular bedtime ritual with a relaxing activity like a warm bath or reading a book can signal to your body that it's time to prepare for sleep. Taking steps to create a sleep-friendly environment by reducing light with blackout curtains and setting the temperature to your preferred sleep temperature can also help.

How Melatonin Helps Reset Your Sleep Cycle

Our bodies work on a sleep-wake cycle, which, when consistent, helps our brains know when to produce waking hormones and when to produce sleeping hormones. However, when we slip into irregular sleep patterns due to late nights, irregular shifts at work, or jet lag, it can throw off our circadian rhythms, making it difficult to sleep and wake at the correct times.^[1]

Melatonin supplementation can help your body adjust to changes in sleep schedule by working with your body's natural melatonin to signal that it's time for bed, helping to reset your sleep cycle and support restful sleep. Melatonin is not a daily sleep aid and should only be used occasionally to help reset your sleep cycle and support sleep.^†

Who Can Occasionally Benefit from Melatonin

Melatonin is a non-habit-forming sleep aid supplement that can occasionally be used to help you fall asleep faster. People who have occasional irregular sleep schedules due to work, travel, or lifestyle may benefit from a melatonin supplement to help reset their sleep cycles.^†

You should always consult a medical professional before using melatonin, and if you experience persistent sleep difficulties, sleep disorders, or insomnia, it's essential to work with your doctor to address them with proper treatment.

Different Ways to Incorporate Melatonin into Your Day

Generally, melatonin should be taken 30-60 minutes before bedtime, though timing can vary from person to person. How much melatonin should you take? Melatonin comes in different doses to suit your specific goals and needs, from Melatonin 2.5 mg Gummies to Melatonin 10 mg Maximum Strength Dosage^‡ Gummies. Nature Made Kids First Sleep® Gummies are designed to help children fall asleep faster with 1 mg of melatonin in a delicious Strawberry flavor. We recommend starting with a lower dosage and increasing gradually until you achieve the desired benefit.^†

Keep track of your dosage, timing, and sleep patterns to help you determine what combination works best for you. Always follow the suggested use on the supplement label for safe use and dosage. Complement your sleep health with healthy sleep hygiene habits, such as keeping a dark room, avoiding screens and caffeine at night, and maintaining a consistent bedtime schedule.

Melatonin Supplement FAQs

Here are some expert answers to common melatonin questions.

• What are the benefits of melatonin? Melatonin works with your body's naturally produced sleep hormone to help support restful sleep and help regulate sleep and wake cycles. Some melatonin sleep support supplements include other ingredients with their own benefits.^†
• Can melatonin help reset my sleep cycle? Yes, melatonin helps to signal your body when it's time to sleep, supporting adjustments to irregular sleep schedules. A melatonin supplement can help you reset your sleep cycle in response to occasional sleep difficulties.^†
• Who should consider taking melatonin? Melatonin supplementation is a non-habit-forming option for people who have occasional trouble falling asleep or have irregular sleep cycles. Consult with your healthcare provider if you are experiencing consistent sleep difficulties.^†
• Is melatonin safe? Yes, melatonin has been shown to be safe to take on a short-term basis for most people. unless you are advised by a physician.

• When should you take melatonin for the best results? Generally, melatonin should be taken 30-60 minutes before bedtime and paired with consistent healthy sleep habits to help support restful sleep. How long does it take for melatonin to work ? That can vary from person to person, so keeping a sleep journal and tracking your melatonin timing and results can help you find the ideal melatonin timing for you.^†
• Are there different forms of melatonin? Nature Made offers many different forms of melatonin, including Melatonin Time Release Gummies and Melatonin Tablets, which all supplement your naturally occurring melatonin to support restful sleep and help you fall asleep faster. Do melatonin gummies work ? Yes, all of our melatonin supplements, including our melatonin gummies, provide the same melatonin ingredient to support your sleep.^†
• Can you take magnesium and melatonin together? Yes! In fact, our Melatonin + Magnesium Sleep and Relax Gummies include melatonin to support a restful night's sleep and magnesium to help relax your body.†

How Melatonin Can Support Your Sleep

Melatonin supplements are a convenient, non-habit-forming way to occasionally support restful sleep, help regulate sleep and wake cycles, and help reset an irregular sleep schedule. When exploring the benefits of melatonin supplementation, don't forget to incorporate sleep hygiene and lifestyle changes that can support your sleep quality through consistent, healthy sleep habits.^†

Nature Made offers several sleep supplements made with high-quality ingredients backed by science. Learn the differences between valerian root vs. melatonin to help you find the sleep supplement that fits best for your wellness goals. Nature Made is the #1 pharmacist-recommended vitamin & supplement brand.*^†

‡ Compared to Nature Made® Melatonin Gummies.

*Based on a survey of pharmacists who recommend branded vitamins and supplements

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References

1. Potter GD, Skene DJ, Arendt J, Cade JE, Grant PJ, Hardie LJ. Circadian Rhythm and Sleep Disruption: Causes, Metabolic Consequences, and Countermeasures. Endocr Rev. 2016;37(6):584-608. doi:10.1210/er.2016-1083