Does melatonin help you sleep?

This is a 4-minute read

“Essentially, melatonin helps control your sleep and wake cycles. It can be found in foods such as meats, grains, fruits, and vegetables as well as in melatonin supplements.”

We all feel our best after a good night’s sleep, but catching zzzs might be harder than you think. Many people struggle with occasional sleeplessness and don’t feel they get enough sleep every night. They’ve had enough of the restless nights full of tossing and turning. But should you take melatonin supplements to help you sleep? Does melatonin help you sleep? What are the benefits of melatonin? What is the proper dosage? Using melatonin for sleep support is a great, natural way to fall asleep without morning grogginess. Furthermore, melatonin is drug free and non-habit forming, and the supplements come in various forms and flavors. Read more for the lowdown on how melatonin supplements can help you sleep restfully so you can decide whether it’s time to include them in your bedtime routine and which kind is right for you!

What is melatonin and what does melatonin do?

Alright, let’s get technical. Sleep is a process that is controlled by two main mechanisms: circadian rhythms and the homeostatic sleep drive. Melatonin is a part of the sleep process! It is a hormone made by the pineal gland, which is a small gland in your brain. Your pineal gland naturally produces the melatonin neurohormone every day to help regulate the circadian clock tucked away in your brain. Essentially, melatonin helps control your sleep and wake cycles. It can be found in foods such as meats, grains, fruits, and vegetables as well as in melatonin supplements.

How does melatonin help you sleep?

Melatonin production is suppressed by light, so your levels are usually lower during the day. At night, when it gets dark, your production ramps up. When this happens, your brain gets the memo and starts to prepare your body for sleep. As you can see, melatonin is an integral part of your body’s sleep process.

What are the benefits of melatonin and why do people use melatonin supplements to fall asleep?

Many adults experience occasional sleeplessness. As we know, life can be stressful, and there are certain experiences that can negatively impact sleep and make restful nights elusive, such as job loss, death of a family member or normal life transitions and phases. Short periods of difficulty falling or staying asleep are somewhat common and do not necessarily occur hand-in-hand with a major medical condition.

Your body produces melatonin naturally, but there are several reasons your body might produce less of it than what you need to get a good night’s rest. For example, changes in your schedule and the use of artificial light or electronic screens in the evening can confuse your body’s internal clock and impact your body’s production. As a result, people may use melatonin supplements to help them fall asleep. Additionally, melatonin supplements can help with jet lag when your body’s internal clock has not adjusted to a new time zone. Supplements are easy to find, and you can purchase them over the counter if you think it’s time to incorporate them into your nightly routine. But what’s the right melatonin supplement for you? These supplements come in various forms like gummy, liquid, and tablet, so you can choose one that works best for your preferences. In addition, they’re available in a wide range of flavors like Blackberry or Wildberry Vanilla.


Within 30 minutes of taking melatonin, you may begin to feel peaceful & sleepy. It’s important to give yourself at least six hours of sleep when taking melatonin so you don’t feel groggier than usual the next day.

How much melatonin can I take?

Since melatonin supplements come in different doses, you might be wondering – how much melatonin is too much? Studies suggest that 1-2 milligrams of melatonin help people fall asleep with no next-day grogginess so they can wake up feeling refreshed. While the natural inclination might be to take the highest milligram dose (e.g., 10 milligrams or higher) to achieve the best sleep, this is not necessarily the case. This could actually result in increased grogginess the next day, as it will take longer for the melatonin to wear off. Make sure to check the labels of the supplements you use for the ideal amount of 1-2 milligrams to ensure you get restful sleep to feel your best.

What are the side effects of melatonin?

While side effects of melatonin are generally mild, you may experience the following:

  • Vivid dreams: Melatonin may increase dream activity and leave you with vivid and memorable dreams.
  • Grogginess: While sleepiness before bed is desirable, taking too much may cause drowsiness.

If you experience any of the above, talk with your healthcare professional. If you choose to use melatonin again with your doctor’s recommendation, start with a lower dose until you find the dose that works best with your body.

Are ZzzQuil PURE Zzzs melatonin gummies effective?

Using ZzzQuil PURE Zzzs melatonin gummies is a great way to fall asleep naturally.* These gummies provide the optimal level of melatonin proven to help people fall asleep without morning grogginess.* Plus, ZzzQuil PURE Zzzs contains a botanical blend of chamomile and lavender. The best part is that ZzzQuil PURE Zzzs melatonin gummies are drug free and non-habit forming, so you can rest knowing you’re falling asleep the natural way. If gummies aren’t the right form for you based on your bedtime needs, you can also try ZzzQuil PURE Zzzs in liquid and tablet form.


Sleep is a cherished thing – and a necessary biological process. But, sometimes life gets in the way and our body needs a little help supporting its levels of melatonin. If you’re looking for a drug free approach, ZzzQuil PURE Zzzs Melatonin can help you fall asleep naturally so you can take on your tomorrow.*


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*These statements have not been evaluated by the U.S. Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.