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Melatonin is a naturally occurring hormone produced by the pineal gland in the brain. It helps regulate your sleep–wake cycle (circadian rhythm).
 
Here’s a quick overview what Melatonin Does
 

• Sleep Regulation: Signals to your body that it’s time to sleep, helping you fall asleep faster.
   

• Circadian Rhythm Control: Keeps your internal clock aligned with day–night cycles.
   

• Antioxidant Properties: May help protect cells from oxidative stress.
   

As a Supplement:

Melatonin supplements are commonly used for:

• Insomnia (difficulty falling asleep)

• Jet lag

• Shift work sleep disorder

• Delayed sleep phase disorder

How Melatonin Works in the Brain:

• Produced by the Pineal Gland:

• When it gets dark, your brain’s pineal gland starts releasing melatonin. Light (especially blue light) suppresses its release.
   

• Signals “Nighttime” to the Body:
  Melatonin doesn’t make you sleep — it tells your body it’s time to sleep. Think of it as your internal “night signal.”
   

• Influences the Circadian Rhythm:
  Your circadian rhythm (24-hour body clock) controls when you feel alert or sleepy. Melatonin helps synchronize this rhythm with the environment (daylight vs. darkness).
   

 For Common Sleep Issues
 

• Jet lag: Take at local bedtime for a few nights after arrival.
   

• Shift work: Take it before your planned sleep time in a dark, quiet room.
   

• Delayed sleep schedule: Take 1–2 hours before your desired bedtime.
   

Natural Ways to Boost Melatonin
 

• Dim lights in the evening.
   

• Avoid screens 1 hour before bed.
   

• Keep a regular schedule.
   

• Eat melatonin-rich foods: cherries, kiwi, walnuts, and milk.