Melatonin: Sleep Aid or False Friend?
What science really says.
Dr. Émile Garnier
Sleep Physician
In simple terms
Melatonin is useful for jet lag and certain circadian disorders, but its effectiveness for classic insomnia is limited.
What you need to remember
- When melatonin is useful — Jet lag**: 0.5 to 3 mg taken in the evening at destination, for 2-3 days.
- When it is NOT the right choice — Psychophysiological insomnia**: classic insomnia related to stress and rumination responds better to CBT-I (Cognitive Behavioral Therapy for Insomnia)
- Practical points — Take 30-60 minutes before bedtime
Melatonin is a hormone naturally produced by the pineal gland in response to darkness. Its main role is to synchronize the internal biological clock with the day-night cycle.
When melatonin is useful
- Jet lag: 0.5 to 3 mg taken in the evening at destination, for 2-3 days. Well-demonstrated efficacy.
- Night work: helps with falling asleep during the day
- Phase delay (chronic late sleeper): taken 4-5 hours before the desired bedtime
- Elderly people: natural production decreases with age
When it is NOT the right choice
- Psychophysiological insomnia: classic insomnia related to stress and rumination responds better to CBT-I (Cognitive Behavioral Therapy for Insomnia)
- Nocturnal awakenings: melatonin acts on falling asleep, not on maintaining sleep
- High dose: beyond 3 mg, efficacy does not improve and side effects increase
Practical points
- Take 30-60 minutes before bedtime
- Start with the lowest dose (0.5 mg)
- Melatonin is not a sleeping pill: it gives a signal to fall asleep, not a sedative effect
- In France, supplements are limited to 1.9 mg; beyond that, it is a prescription drug
Melatonin is a chronoregulator, not a hypnotic. For chronic insomnia, consult a sleep specialist rather than increasing doses.
The words explained
Medical terms used above, in everyday language.
- Chronic
- A problem that lasts a long time, usually more than three months, and often comes back.
- Hormone
- A chemical messenger made by your body that tells organs what to do.
- Cognitive
- Related to thinking: memory, attention, learning and decision-making.
When should you see a doctor?
- Your symptoms last more than a few weeks or keep coming back.
- They get worse quickly, or stop you doing everyday things.
- You notice sudden pain, breathing trouble, fainting or bleeding — seek urgent care.
- You already take medication and want to change anything about it.
This article explains general health information. It does not replace advice from your own doctor.
Frequently asked questions
- What is Melatonin: Sleep Aid or False Friend??
- Melatonin is useful for jet lag and certain circadian disorders, but its effectiveness for classic insomnia is limited.
- What are the main symptoms or signs of Melatonin: Sleep Aid or False Friend??
- Common signs vary from person to person. The article above lists the symptoms to watch for, how they progress, and when they need medical attention.
- When should you see a doctor for Melatonin: Sleep Aid or False Friend??
- See a doctor if symptoms last more than a few weeks, get worse quickly, stop you doing everyday things, or if you notice sudden pain, breathing trouble, fainting or bleeding.
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