Should I Take Melatonin For Sleep? How To Sleep

Melatonin is a pesky supplement.

It’s something that so many people are taking, yet there’s always the question of “should I take melatonin for sleep?” and the answer might surprise you.

The Answer For “Should I Take Melatonin For Sleep.”

You should not be taking melatonin for sleep and here is the reason why.

Our pineal gland is the main component of our brain that specializes in melatonin production and guess what.

It only produces about 3mg of melatonin

While a typical melatonin supplement is around 5mg on its own.

Not only are you getting that melatonin into your blood stream to process, but you also have to process then the melatonin that you are naturally producing.

This makes everything 10x harder for the body to sort out.

The Problem With Taking Melatonin For Sleep

Melatonin, when taken in pill form, can leave you groggy, sensitive to light and a whole host of other over serotonin filled symptoms.

In fact, when doing research via Ray Peat’s articles, I found much compelling evidence for excess melatonin being a reason for much of our societies eye degradation and injury these days simply from light.

When melatonin circulates in the system, it combats the stress hormones.

Although melatonin also makes your eyes incredibly more sensitive to light and leaves you in a stressful, yet relaxed state.

It’s the reason that you squint and can barely see when bright light is shined on you post-slumber, and this itself can damage your eyes.

So the more melatonin, the more your eyesight can get damaged.

As well, melatonin travels via the serotonergic pathway, which when utilized to excess, can increase the likelihood of self-helplessness, depression and the inability to function optimally.

That’s why my answer to taking melatonin is NO.

The Only Times When You Should Take Melatonin For Sleep

There are a couple of times when you can take melatonin for sleep

Resetting Your Circadian Rhythm

Melatonin helps to control our circadian rhythm and keep us sleeping at night and not during the day.

When we are out of wack and our cortisol cycle is flipped melatonin can drastically help improve our circadian rhythm and reset our cortisol cycle.

To do this, again you only want to take enough to let your body know that it needs to make a change, then let the pineal gland do the rest.

Anytime you dose any melatonin keep it .5mg at a time

Dosage isn’t dependent when it comes to melatonin, i.e. if you take 3mg or 10mg you won’t experience faster or deeper sleep.

You will experience grogginess, brain fog and light sensitivity the next day.

So aim only to get around .5mg to kickstart your natural melatonin production and reflip your circadian rhythm.

When You Travel Melatonin Is Okay

The other caveat to taking melatonin is travel.

Going to a new area and having to switch times or sleep in a different bed can be hard, so in these cases, I do recommend taking .5mg of melatonin to help you get acquainted with wherever you flew.

Although again, don’t take too much.

After the first night you should be okay to stop it, perhaps you need a pro tip though, one that will make it so you don’t even need melatonin.

Travel with your pillow case from home and a sleep mask.

Pair your familiar scent and feel with the darkness and sleep will flow effortless when traveling.

And if you really want to correct your sleep but don’t know where you fall, take the sleep assessment here.

Or check out the brand new Hormonal Sleep Solution. It’s time to master your night and take back your day.

Talk soon,


Originally published at on August 26, 2016.