“We already secrete it naturally,” Nicola says. So when you take melatonin, “your brain is getting an influx of this naturally secreting hormone, but it’s a synthetic version,” she adds. “It’s probably thinking, What is going on?'”
Look, melatonin can be helpful as a short-term solution to reset your circadian rhythm. But when taken on a nightly basis, there is limited evidence2 that it will improve sleep quality. It may make it easier to fall asleep slightly quicker, but it won’t necessarily make it easier to stay asleep or reach deep sleep stages. That’s why experts—Nicola included—don’t recommend taking it as a nightly sleep supplement.
“I’m really against it. The only time I’m not against it is to help get back on circadian rhythm due to jet lag,” she notes. If you are in the market for a nightly solution, look for a nonhormonal formula with ingredients better suited for nightly use (here’s a list of our favorites).
