Melatonin has become one of the most talked-about supplements in the sleep aisle. But for all the attention, there’s just as much confusion. Is it a sleeping pill? Can it cure insomnia? Is more always better? Let’s untangle some of the most common myths.

Myth 1: Melatonin Is a Sleeping Pill

Fact: Melatonin doesn’t knock you out. It signals to your body that it’s time for sleep by mimicking the natural night-time rise of the hormone. It’s more of a timekeeper than a sedative.

Myth 2: The Higher the Dose, the Better the Sleep

Fact: Studies show that small doses (0.3–1 mg) are often as effective as higher ones. Too much melatonin can actually backfire, leading to grogginess, vivid dreams, or disrupted sleep.

Myth 3: You Can Take It Anytime You’re Sleepless

Fact: Timing is everything. Melatonin works best when taken 30–90 minutes before your intended bedtime, or at specific times to shift your circadian clock (like during jet lag). Random timing may confuse your rhythm.

Myth 4: It Works the Same for Everyone

Fact: Age, light exposure, and underlying conditions matter. Older adults and people with circadian rhythm disorders may benefit more. For others, the effect is modest.

Myth 5: Melatonin Alone Can Fix Insomnia

Fact: Chronic insomnia often requires a broader approach—good sleep hygiene, behavioral strategies, and sometimes medical treatment. Melatonin can help in certain scenarios but isn’t a cure-all.

Myth 6: It’s Completely Risk-Free

Fact: Melatonin is generally safe short-term, but side effects like morning sleepiness or headache can occur. Long-term effects are less well studied, especially in children. Use under medical guidance is best.

Key Takeaway

Melatonin is a powerful tool—but only if used wisely. It’s not a magic bullet for sleep problems, but when timed right, it can help align your body clock and make sleep more natural.

About the Author

I’m Dr. Srinivas Rajkumar T, MD (AIIMS, New Delhi), Consultant Psychiatrist based in Chennai. Through my clinical practice and writing, I aim to make psychiatry more understandable and less intimidating.

📍 Mind and Memory Clinic, Apollo Clinic, Velachery, Chennai (Opp. Phoenix Mall)
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