Melatonin & Sleep - When It Helps, When It Doesn't and What Else To Try
Struggling with sleep as the seasons shift? You're not alone. Melatonin is often the first supplement people reach for — but it’s not always the best first step.
Let’s clear up the confusion.
What Is Melatonin?
Melatonin is a hormone your body produces naturally in response to darkness. It is critical for regulating the body’s sleep-wake cycle letting your body know when it is time to slow down and sleep. Research also shows that melatonin has antioxidant properties, supports immune function, and may play a role in regulating blood pressure and gut health. And because it signals to the body that it’s time to rest, melatonin is often used as a short-term aid for sleep disturbances. They key here though is short-term aid.
When Melatonin Supplements Can Help:
Jet lag or shift work
Mild sleep onset issues
Disrupted circadian rhythm
Older adults (melatonin production can decrease with age)
When Melatonin Might Not Be Helpful:
You’re waking in the middle of the night (melatonin doesn’t help stay asleep)
You're using it every night (this can disrupt your body’s natural production)
You're not addressing underlying causes (stress, screen time, poor sleep hygiene)
What to Try Instead:
Magnesium bisglycinate – calms the nervous system and supports muscle relaxation
L-theanine – reduces anxiety and promotes restful sleep
Adaptogens like ashwagandha or holy basil for cortisol balance
A regular wind-down routine — think dim lights, a warm bath, herbal tea, and no screens for 1 hour before bed
Consistent sleep/wake times, even on weekends, to regulate your circadian rhythm
Natural melatonin boosters: Morning sunlight, reducing screen time at night, and lowering evening stress all help your body make melatonin on its own.
Courtney Rae Jones is a Registered Holistic Nutritionist. She is also a Culinary Nutrition Expert having completed her certification in alternative & specialized diets through the Academy of Culinary Nutrition. She specializes in digestive health and balancing women’s reproductive hormones. To work with Courtney, please contact us.