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This is how melatonin can help you fall asleep and stay asleep better!

By Josef Hölzl April 29, 2019

Many people are affected by sleep disorders.

Although a common problem, poor sleep can have serious consequences.

Poor sleep can drain your energy, reduce your productivity and increase your risk of diseases like high blood pressure and diabetes ( 1 ).

Melatonin is a hormone that tells your body when it's time to go to bed.

This article explains how melatonin works and how much it needs to be consumed.

What is melatonin?

Mit Melatonin besser schlafen

Melatonin is a hormone that is naturally produced by the body.

It is produced by the pineal gland in the brain, but also in other areas such as the eyes, bone marrow and intestines ( 2 , 3 ).

It's often referred to as the "sleep hormone" because high levels can help you fall asleep.

Melatonin itself, however, will not directly put you to sleep. It's just letting your body know it's night, allowing you to relax and fall asleep more easily ( 4 ).

Melatonin supplements are popular with people struggling with insomnia and jet lag. You can get it without a prescription in many countries.

Melatonin is also a powerful antioxidant that can provide a variety of other benefits.

It may even help support eye health, treat stomach ulcers and heartburn, relieve tinnitus symptoms and even increase growth hormone levels in men.


Melatonin is a hormone naturally produced by the pineal gland.It helps you fall asleep by calming the body before bedtime.

How does melatonin work?

Melatonin works in concert with your body's circadian rhythm.

In simple terms, the circadian rhythm is your body's internal clock. They know when it's time to sleep, wake up, and eat.

Melatonin also helps regulate body temperature, blood pressure and hormone levels ( 5 , 6 ).

Melatonin levels rise in your body when it's dark outside, signaling your body that it's time to sleep ( 7 ).

It also binds to receptors in the body and can help you relax. For example, melatonin binds to receptors in the brain to reduce nerve activity. In the eyes, it can help lower levels of dopamine, a hormone that helps you stay awake ( 8 , 9 , 10 ).

Although the exact way in which melatonin helps induce sleep is unclear, there is evidence that these processes may help induce sleep.

Conversely, light suppresses melatonin production. That way your body knows it's time to wake up ( 11 ).

Because melatonin helps your body prepare for sleep, people who don't get enough of it at night can have a hard time falling asleep.

There are many factors that can cause low levels at night.Stress, smoking, too much light at night (including blue light), too little daylight during the day, shift work and aging affect melatonin production ( 12 , 13 , 14 , 15 )

Taking a melatonin supplement can help smooth out low levels and normalize the internal clock.


Melatonin works closely with your body's circadian rhythm to prepare you for sleep. The level rises at night.

Melatonin can help you fall asleep

Taking melatonin before bed has been shown to help you fall asleep ( 16 , 17 , 18 , 19 ).

In an analysis of 19 studies of people with insomnia, scientists found that melatonin reduced the time it took to fall asleep by an average of 7 minutes.

In many of these studies, people also reported significantly better sleep quality ( 19 ).

Melatonin can also help with jet lag, a temporary sleep disorder.

Jet lag occurs when your body's internal clock is not synchronized with the new time zone. Shift workers may also experience jet lag symptoms as they work during a time normally scheduled for sleep ( 20 ).

Melatonin can help reduce jet lag by synchronizing your internal clock with the daylight saving time ( 21 ).

For example, an analysis of 10 studies examined the effects of melatonin in people who crossed five or more time zones. The scientists found that melatonin is remarkably effective in reducing the effects of jet lag

The analysis also revealed that both lower doses (0.5 mg) and higher doses (5 mg) were equally effective in reducing jet lag (22).


Many studies show that you can fall asleep faster with melatonin. It can also help people with jet lag to fall asleep.

5 More Health Benefits of Melatonin

Taking melatonin may also provide you with other health benefits.

1. May support eye health

Healthy melatonin levels can support eye health.

It has powerful antioxidant effects that could help reduce the risk of eye diseases such as age-related macular degeneration (AMD) ( 23 ).

In one study, researchers asked 100 people with AMD to take 3 mg of melatonin for 6 to 24 months. Taking melatonin daily helped protect the retina and delay damage from AMD without any significant side effects ( 24 ).

2.May help treat stomach ulcers and heartburn

Melatonin's antioxidant properties may help treat gastric ulcers and relieve heartburn ( 25 , 26 , 27 )

A study in 21 participants found that taking melatonin and tryptophan along with omeprazole - a common medication for reflux - helped heal stomach ulcers caused by the bacteria H. pylori caused ( 28 ).

In another study, 36 people with gastroesophageal reflux disease (GERD) received either melatonin, omeprazole (a drug that treats GERD), or a combination of both to treat GERD and its symptoms.

Melatonin helped reduce heartburn and was even more effective when combined with omeprazole (29).

However, this area of ​​research is relatively new. Future studies will help clarify how effective melatonin is in treating gastric ulcers and heartburn

3. Can reduce the symptoms of tinnitus

Tinnitus is a condition characterized by constant ringing in the ears. It is often worse when there is less background noise, e.g. B. when trying to fall asleep.

Interestingly, taking melatonin can reduce the symptoms of tinnitus and help you fall asleep ( 30 , 31 , 32 ).

In one study, 61 adults with tinnitus took 3 mg of melatonin at bedtime for 30 days. It helped reduce the effects of tinnitus and significantly improve sleep quality (32).

4. May Help Increase Growth Hormone Levels in Men

Human growth hormone is naturally released during sleep. In healthy young men, taking melatonin may increase growth hormone levels.

Studies have shown that melatonin makes the pituitary gland, the organ that releases growth hormone, more sensitive to the hormone that releases growth hormone ( 33 , 34).

In addition, studies have shown that both lower (0.5 mg) and higher (5.0 mg) doses of melatonin stimulate growth hormone release (34).

5. May Help With Seasonal Depression

Seasonal depression is commonly referred to as “winter blues” or seasonal affective disorder (SAD).

Some evidence shows that seasonal depression is influenced by light changes and sleep cycles (36).

Melatonin, in turn, may help reduce symptoms of seasonal depression by supporting the sleep cycle ( 37 , 38 ).

However, the evidence is not entirely clear. Future studies will help clarify whether melatonin might be useful for treating seasonal depression.


Melatonin may support eye health, relieve tinnitus symptoms, treat stomach ulcers and heartburn, increase growth hormone levels in young men, and help with seasonal depression.

Order melatonin in our shop!

High dose: 1 mg melatonin for falling asleep faster and improved regeneration!

✅ Melatonin can relieve jet lag feelings!

Additionally: GABA, L-glutamine, L-tryptophan, zinc citrate, vitamin B6 + B3 increases the sleep aid!

Side effects of melatonin

Current evidence suggests that melatonin supplements are safe, non-toxic and non-addictive ( 39 ).

That being said, some individuals may experience mild side effects such as drowsiness, dizziness, headaches, and nausea.

Melatonin can also interact with various medications. These include blood thinners, blood pressure medications, and antidepressants ( 40 , 41 , 42 ).

If you are taking any of the above, it is best to speak to your doctor before you start taking it.

There is also concern that taking too much melatonin will stop your body from making it naturally. However, several studies have shown that taking melatonin does not affect the body's ability to produce it on its own ( 43 , 44 , 45 ).


Recent studies show that melatonin is safe, non-toxic and non-addictive. However, it may interact with blood thinners, blood pressure medication, and antidepressants.

More tips to sleep better


Melatonin is an effective supplement that can help you fall asleep, especially if you suffer from insomnia or jet lag. It may have other health benefits as well.

If you want to try melatonin, start with a lower dose of 0.5-1 mg taken 30 minutes before bedtime. If this doesn't work, you can increase your dose to 3 to 5 mg

Order melatonin in our shop!

High dose: 1 mg melatonin for falling asleep faster and improved regeneration!

✅ Melatonin can relieve jet lag feelings!

Additionally: GABA, L-glutamine, L-tryptophan, zinc citrate, vitamin B6 + B3 increases the sleep aid!

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