Shift-Work Disorder Explained: The Science of Circadian Rhythms
Discover how shift work derails your internal clock, the role of circadian rhythms, hormones, and practical ways to beat shift‑work disorder.
Melatonin: What It Is, How It Works, and What You Need to Know
When you struggle to fall asleep, melatonin, a hormone your body naturally produces to signal nighttime. Also known as the sleep hormone, it’s not a sedative — it’s more like a quiet reminder to your brain that it’s time to wind down. Unlike pills that knock you out, melatonin helps reset your internal clock, especially when your schedule’s thrown off by jet lag, night shifts, or just too much screen time before bed.
It’s not just for travelers. People with sleep disorders, conditions where falling or staying asleep becomes a regular problem often turn to melatonin because it’s gentle and non-habit-forming. It works best when taken 30 to 60 minutes before bedtime, and the right dose is usually low — between 0.5 mg and 5 mg. Too much can backfire, leaving you groggy or even disrupting your rhythm further. Your body already makes melatonin, so supplements just help fill a gap, not override your system.
It’s closely tied to your circadian rhythm, your body’s 24-hour internal clock that controls sleep, hunger, and even body temperature. Light exposure — especially blue light from phones and laptops — tricks your brain into thinking it’s still daytime, which shuts down natural melatonin production. That’s why turning off screens and dimming lights an hour before bed can be just as powerful as taking a pill.
Some people use it for kids with autism or ADHD who have trouble sleeping, and others use it to ease insomnia linked to anxiety. But it’s not a cure-all. If you’ve been struggling with sleep for months, melatonin might help you fall asleep faster, but it won’t fix underlying stress, poor sleep habits, or medical issues like sleep apnea. That’s why so many of the posts here compare melatonin to other sleep aids, or look at how it fits into broader sleep health strategies.
You’ll find real-world takes here: how melatonin stacks up against magnesium or valerian root, what time of day to take it for shift workers, and why some people swear by it while others feel nothing. There’s no one-size-fits-all answer, but with the right info, you can figure out if it’s worth trying — and how to use it without wasting money or messing up your sleep even more.
