Melatonin
Melatonin is a natural hormone made by the body when it gets dark. It helps control your body clock and tells your brain that it’s time to sleep. In the evening, melatonin is made from another chemical called serotonin, helping you feel calm and sleepy.
How does Melatonin work?
Melatonin is a hormone that is naturally produced by the pineal gland in the brain and plays a crucial role in regulating the sleep-wake cycle.
Melatonin levels begin to rise in the evening, stay high through the night while you’re in the dark and then fall again in the morning as daylight appears. This drop helps you wake up and feel alert.
In winter, when there’s less daylight, melatonin may be released earlier in the day. This can disrupt your sleep pattern and make you feel more tired, sluggish or low in mood.
How to support Melatonin levels
Try to sleep in a space that’s as dark as possible. Blackout curtains or thick blinds can help block out outside light. If you’re sleeping during the day, an eye mask can be useful too.
Reduce light in the evening. Melatonin is released when it gets dark. Dimming lights in the evening and avoiding bright screens helps your brain recognise that it’s time to sleep.
What about Melatonin supplements?
Melatonin is sometimes prescribed for specific sleep problems such as jet lag or shift work and some sleep disorders like Delayed Sleep Phase Syndrome and REM Sleep Behaviour Disorder.
Some children, particularly those on the autism spectrum, may also be prescribed melatonin to help with sleep. It’s important to remember that good sleep habits still matter. Melatonin works best when the sleep environment is calm, comfortable, and predictable.
In the UK, melatonin is only available on prescription. It’s best to avoid buying melatonin supplements online, as taking them without medical advice can interfere with your body’s natural melatonin production and may make sleep problems worse over time.
If you’re worried about your sleep or think melatonin might help, speak to your GP for advice and support.