Melatonin is a natural hormone produced by the pineal gland in your brain that helps regulate your sleep-wake cycle (circadian rhythm). According to research, melatonin production increases when it gets dark and decreases with light exposure.
The hormone works by:
- Signaling to your body that it’s time to sleep
- Regulating body temperature
- Influencing other hormones that affect sleep
While your body produces melatonin naturally, it’s also available as a supplement, commonly used to treat sleep disorders and jet lag. Studies show it’s particularly effective for people with delayed sleep-wake phase disorder and jet lag.
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Last Updated: October 5, 2025
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