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Melatonin helps regulate the body’s circadian rhythm, which is the internal process that involves the sleep-wake cycle every 24 hours. When the pineal gland releases melatonin into the bloodstream, the hormone binds to certain receptors in the brain and the body. Melatonin levels increase in the evening when it gets dark outside. The brain senses darkness, which signals a message to produce more melatonin. Light exposure may slow or stop the production. The article below provides ways to boost levels in the body, an in-depth look at natural vs. synthetic melatonin, and the health benefits and risks. A note about sex and gender Sex and gender exist on spectrums. This article will use the terms, “male,” “female,” or both to refer to sex assigned at birth. Click here to learn more. What does melatonin do Share on PinterestBONNINSTUDIO/StocksyMelatonin promotes the transition from wakefulness to sleep. In addition to sleep, melatonin may also play a role in other body processes, such as reducing the effects of a migraine episode or jet lag. However, additional studies are needed to fully understand the health benefits. Tips to boost melatonin naturally Although the brain makes melatonin, the level or the amount made may vary depending on a few factors, including:agegendergeneticslifestyle factors Certain methods may boost the production of melatonin naturally and promote better sleep, including these tips: Get some sunlight It may seem counterproductive to get sunlight to produce melatonin, but it may help. The body produces the neurotransmitter serotonin in response to sunlight. Serotonin plays a role in the production of melatonin. Getting sunlight may help in the production of melatonin at night. Learn more about the benefits of sunlight. Eat tryptophan-rich foods The amino acid tryptophan helps produce serotonin. Serotonin binds with certain enzymes to produce melatonin. Food containing tryptophan includes: chickenturkeybananaspeanuts Read on for other foods that boost serotonin naturally. Take a warm bath Relaxing in a warm bath may boost melatonin levels. As the body relaxes, cortisol levels might decrease, which may allow melatonin to increase. Read about the benefits of hot vs. cold showers. Limit artificial light Getting natural light during the day is helpful to produce serotonin and in turn melatonin. However, exposure to artificial light, including blue light, at night, may interfere with melatonin production. Electronic devices that emit blue light include cells phones, televisions, and laptop screens. A 2019 study found that 2 hours of exposure to blue light at night suppressed melatonin production. Read on about ways to avoid blue light with glasses. Difference between natural and synthetic melatonin Melatonin supplements sold are either natural melatonin or synthetic. Supplements are available in the form of:chewableliquidpill The main difference between supplements and natural melatonin involves the source. A laboratory makes synthetic melatonin as opposed to the body producing it naturally. Natural melatonin available comes from the pineal gland of an animal. Although, this natural type carries the risk of contamination from viruses or bacteria. Synthetic melatonin is a dietary supplement, but the FDA does not regulate supplements. As a result, FDA does not approve melatonin for any use. However, melatonin receptor agonists such as ramelteon and tasimelteon are FDA-approved to treat sleep disorders such as insomnia. Other health benefits Melatonin is used to treat sleep problems in people ages 55 and over and in children. In addition to helping with sleep, melatonin may have additional health benefits, such as: Jet lag Jet lag may occur when crossing time zones. The body’s internal clock is not in sync with the local time, which causes fatigue, impaired daytime functioning, and disturbed sleep. According to the National Center for Complementary and Integrative Health, small studies show melatonin supplements may help reset the sleep-wake cycle in people with jet lag. Read on about other ways to recover from jet lag. Migraine Migraine causes intense head pain, nausea, and light sensitivity. Some evidence indicates that melatonin may help prevent migraine episodes. A 2019 systematic review found that melatonin supplements appear as a promising intervention to prevent migraine. The current research surrounding the efficacy of melatonin in preventing migraine is growing but still limited. Read more about the stages of a migraine to recovery. Preoperative anxiety Many people experience anxiety before surgery. In some cases, doctors administer anti-anxiety medication to calm nerves. Some research suggests that melatonin may work as effectivity as standard anti-anxiety medication to reduce pre-surgery anxiety in adults. Learn other ways to treat anxiety. Treatment in traumatic brain injuries TBI Melatonin crosses the blood-brain barrier meaning it can affect the brain. A research review indicates that melatonin may have a protective role in the injured part of the central nervous system, which promotes healing after a TBI. Find out more about TBIs causes, effects, and treatments. Side effects and risks Melatonin appears to have few side effects if used short-term in adults. Possible mild side effects include:feeling sleepy or tired in the daytimeheadachenauseafeeling dizzyfeeling irritable or restlessdry mouthdry or itchy skinpains in arms or legsstrange dreams or night sweats Serious side effects are rare and happen to less than 1 in 1,000 people. Speak to a doctor as soon as possible if a person:gets blurry vision or eyes become more watery than usualfeels faint or passes outstarts feeling confused or dizzy, or experiencing vertigohas unexplained bruisinghas blood in the urine Safety for children The side effects in children appear similar to those in adults. In addition, some children may experience a higher risk of bedwetting, headaches, and dizziness. These symptoms resolved after stopping treatment. It is best to try different lifestyle changes or speak with a doctor before giving melatonin to a child. Read more about whether melatonin is safe for children. Safety during pregnancy A 2021 review reported that melatonin had some efficacy for certain conditions during pregnancy, specifically hyperglycemia, preeclampsia, and intrauterine growth restriction. Although the sample sizes were relatively small. At present, there is also limited evidence to explore the use of melatonin during pregnancy and breastfeeding. Summary Natural melatonin is a hormone made by the pineal gland in the brain. The hormone helps regulate the sleep-wake cycle. Additional benefits from melatonin may include helping reduce anxiety before surgery, preventing a migraine, and treating jet lag. As with all supplements, it is best to talk with a healthcare professional before taking them to weigh the risks vs. the benefits. Last medically reviewed on April 18, 2022Sleep / Sleep Disorders / Insomnia 9 sourcescollapsedMedical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.Barrett, J. R., et al. (2013). To sleep or not to sleep: A systematic review of the literature of pharmacological treatments of insomnia in children and adolescents with attention-deficit/hyperactivity disorder.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3870602/Hansen, M. V., et al. (2015). Melatonin for pre‐and postoperative anxiety in adults. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6464333/Long, R., et al. (2019). Therapeutic role of melatonin in migraine prophylaxis: A systematic review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6370052/Melatonin: For sleep problems. (2019).https://www.nhs.uk/medicines/melatonin/Melatonin; What you need to know. (2021).https://www.nccih.nih.gov/health/melatonin-what-you-need-to-knowNaseem, M., et al. (2014). Role of melatonin in traumatic brain injury and spinal cord injury. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4283270/Savage, R. A., et al. (2021). Melatonin.https://www.ncbi.nlm.nih.gov/books/NBK534823/Tähkämö, L., et al. (2019). Systematic review of light exposure impact on human circadian rhythm. https://pubmed.ncbi.nlm.nih.gov/30311830/Vine, T., et al. (2021). Melatonin use during pregnancy and lactation: A scoping review of human studies.https://www.scielo.br/j/rbp/a/brDxS595nF43Y8DMY9wtwdt/?lang=enFEEDBACK:Medically reviewed by Deborah Weatherspoon, Ph.D., MSN — By MaryAnn De Pietro, CRT on April 18, 2022 Latest newsWhat sets 'SuperAgers' apart? Their unusually large neuronsOmega-3 may provide a brain boost for people in midlifeSeasonal affective disorder (SAD): How to beat it this fall and winterCDC: Monkeypox in the US 'unlikely to be eliminated in the near future'Why are more women prone to Alzheimer's? New clues arise Related CoverageMelatonin: Is it safe for babies?Medically reviewed by Lindsay Slowiczek, PharmD Melatonin is a hormone in the body, and taking supplementary melatonin can help adults get to sleep. But is it safe for babies and kids? 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