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What is melatonin?
Melatonin is a hormone that your body mainly produces in the pineal gland in the brain. It controls the natural day-night rhythm and helps regulate the sleep-wake cycle. Production increases in darkness and signals the body that it's time to rest.
How does melatonin work?
Melatonin helps to shorten the time it takes to fall asleep.* It can be beneficial if your sleep-wake rhythm is disrupted – for example, due to shift work or after jet lag when traveling. Natural production may also decrease as we age.
*The positive effect occurs when 1 mg of melatonin is taken shortly before going to sleep.
Melatonin in practice – Dosage & Usage
For adults, the European Food Safety Authority (EFSA) recommends a dosage of 1 mg of melatonin just before bedtime to shorten the time it takes to fall asleep. Tablets, capsules, or sprays are common forms. Usage is straightforward: Take the supplement shortly before going to bed and ensure a calm sleep environment.
Please note: Melatonin is not a substitute for healthy sleep hygiene. If you have persistent sleep problems, you should seek medical advice.
Who is melatonin suitable for?
- People with trouble falling asleep
- Individuals with jet lag after long-haul flights
- Shift workers
- Older adults with reduced melatonin production
Melatonin and supplements – Your individual needs
The causes of sleep disorders are diverse. In addition to melatonin, micronutrients can also play a role. Our MyMeno Schlaf was specifically developed for women in menopause and can help support sleep. For a holistic approach, we recommend determining your individual micronutrient needs with our online questionnaire.
For more information on sleep disorders and micronutrients, see our article Sleep disorders during menopause.
Tips for better sleep
- Regular sleep schedule and consistent bedtime
- Dark, quiet sleep environment
- Avoid screens and caffeine before sleep
- Relaxation rituals (e.g., reading, listening to music)
Practical example: Melatonin for jet lag
After a flight to a different time zone, melatonin can help you adapt to the new sleep-wake cycle more quickly. Take 1 mg of melatonin shortly before bedtime at your destination. Combine this with plenty of daylight exposure to support your internal clock.