Took Melatonin But Still Can’t Sleep—Why?

Melatonin was supposed to be that hallmark of change—the new era of peace and restful sleep. So why has taking some still done nothing new for you? As a natural hormone found in all sorts of living creatures, melatonin is the king of sleep-wake cycle regulation. But that doesn’t necessarily mean it’s effective for everyone. Let’s dig into the optimal use and purpose of melatonin together, to help you on your quest for better sleep.

Check out Key Takeaways at the end for a quick summary

How Is Melatonin Different From Regular Sleeping Pills?

Perhaps you’ve already noticed that melatonin doesn’t always work the same way as traditional sleeping pills. This is because the two substances are fundamentally different at the core. Commonly prescribed sleeping pills, such as benzodiazepines or Z-drugs depress the central nervous system, which allows for direct sleep induction. Though sleeping pills may be effective for short-term relief, most prescribed sleeping aids are recommended only for short-term use due to a number of concerns, such as possibilities of dependence, tolerance and other unwanted side effects (Cleveland Clinic, 2024).

Contrarily, melatonin is a hormone secreted by the pineal gland that regulates circadian rhythm. In other words, it creates a state of quiet wakefulness that promotes sleep. This makes it particularly effective for misaligned sleep, which includes conditions such as jet lag, shift work disorder, or delayed sleep phase syndrome. However, its relevance for chronic insomniacs takes a prominent dive, as melatonin typically reduces sleep latency by only about seven minutes (Ferracioli-Oda et al., 2013). 

Unlike sleeping pills, melatonin is regulated as a natural health product in Canada, requiring a Natural Product Number (NPN) from Health Canada to ensure safety and quality (Dubois, 2022). It’s generally considered safer for short-term use, but its effectiveness can vary due to individual differences and external factors, which we’ll explore further.

 

Why Timing Your Melatonin Intake Is Crucial

Timing is one of the most critical factors in making melatonin work effectively. Your body naturally increases melatonin production about two hours before bedtime, aligning with the onset of darkness (Cipolla-Neto & Amaral, 2018). When taking melatonin supplements, mimicking this natural rhythm is key. A review published in Endocrine Reviews indicates that oral melatonin takes approximately 45 minutes to an hour to become bioavailable, so it’s best to take it about an hour before your desired bedtime (Cipolla-Neto & Amaral, 2018). 

For those looking to adjust their sleep schedule, timing can be even more specific. If you’re a night owl wanting to fall asleep earlier—say, at 11 PM instead of past midnight—taking melatonin around 6 PM can help advance your sleep phase (Khullar, 2012). Conversely, individuals with advanced sleep phase syndrome, who fall asleep and wake up too early, might take melatonin in the morning to delay their sleep phase, though this should be done under medical supervision. The Psychiatric Times explains that melatonin taken in the evening advances the circadian rhythm, while morning doses delay it (Khullar, 2012).

Taking melatonin too close to bedtime or at inconsistent times can reduce its effectiveness, as it may not align with your body’s circadian clock. For best results, maintain a consistent schedule and consult a healthcare provider if you’re unsure about the optimal timing for your needs.

Caffeine, Blue Light, and Other Melatonin Disruptors

Even with perfect timing, external factors can sabotage melatonin’s effects. One of the most significant disruptors, particularly blue light (light in the 460-480 nm range) emitted by smartphones, tablets, and computers. Research shows that exposure to blue light at night suppresses melatonin production, signaling to your brain that it’s still daytime (Harvard Health Publishing, 2024). To counteract this, avoid screens at least an hour before bed, use blue light filters, or dim household lights in the evening. 

Caffeine, found in coffee, tea, and energy drinks, is another common culprit. As a stimulant, it blocks adenosine receptors, promoting wakefulness and potentially counteracting melatonin’s calming effects (John Hopkins Medicine, 2012). While caffeine doesn’t directly suppress melatonin production, consuming it in the afternoon or evening can keep you alert, making it harder to fall asleep. Similarly, alcohol and nicotine can disrupt sleep quality, indirectly reducing melatonin’s effectiveness. 

Other disruptors include stress, which elevates cortisol levels and can interfere with melatonin production, and intense exercise close to bedtime, which may keep you too alert (De Pietro, 2022). Poor sleep hygiene, such as an irregular sleep schedule or a noisy bedroom, can also undermine melatonin’s benefits. Addressing these factors is crucial to allow both supplemental and natural melatonin to work effectively.

How to Naturally Boost Your Body’s Melatonin Production

Boosting your body’s natural melatonin production can reduce reliance on supplements and improve sleep quality. Here are evidence-based strategies to enhance melatonin levels:

• Manage Light Exposure: Get plenty of natural sunlight during the morning and afternoon to reinforce your circadian rhythm. A study from Nutrients highlights that sunlight exposure increases serotonin production, a precursor to melatonin (Meng et al., 2017). In the evening, dim lights and avoid blue light from devices to prevent melatonin suppression.
• Eat Melatonin-Rich Foods: Certain foods naturally contain melatonin or its precursors, such as tryptophan and vitamin B6. According to research, nuts (pistachios and almonds), fish (salmon), eggs, milk, tart cherries, pineapples, and bananas are good sources. For example, tart cherries have been shown to increase melatonin levels in the blood, potentially improving sleep (WebMD Editorial Contributors, 2024).
• Maintain a Consistent Sleep Schedule: Going to bed and waking up at the same time daily helps to regulate your circadian rhythm, supporting natural melatonin production (John Hopkins Medicine, 2012). Why not implement some Morning Habits That Set You Up for a Healthier Day?
• Reduce Stimulants:  Limit caffeine, nicotine, and alcohol, especially in the hours before bedtime to avoid disrupting your sleep-wake cycle.
• Relax Before Bed: A warm bath or relaxation techniques like meditation can lower cortisol levels, potentially allowing melatonin levels to rise, as noted in Medical News Today (De Pietro, 2022).

By incorporating these habits, you can enhance your body’s melatonin production and create an environment conducive to restful sleep.

 

Other Nutrients for Sleep Support Besides Melatonin

If melatonin alone isn’t enough, other nutrients and supplements may support better sleep. Here are some commonly used options:

• Magnesium: This mineral helps relax muscles and calm the nervous system. Studies suggest magnesium supplementation can improve sleep quality, especially in older adults or those with deficiencies (Cao et al., 2018). Foods like leafy greens, nuts, and seeds are rich in magnesium, or you can opt for a supplement.
• Tart Cherry: This fruit is well-known for its sleep aiding purposes. Researchers have discovered that tart cherries increase melatonin levels and may help to induce better sleep quality (Pigeon et al., 2010).
• L-Theanine: Found in green tea, this amino acid promotes relaxation without causing drowsiness. Research indicates it can reduce stress and improve sleep quality when taken in doses of 100-200 mg before bed (Rao et al., 2015).
• Chamomile: Often consumed as a tea, chamomile has mild sedative effects due to its apigenin content, which may help with sleep and anxiety among seniors (Adib-Hajbaghery & Mousavi, 2017).

Before adding these supplements to your routine, consult a healthcare provider, especially if you’re taking medications or have health conditions. In Canada, these products are regulated as natural health products and should have an NPN to ensure quality. Combining supplements with good sleep hygiene—such as a dark, quiet bedroom and a consistent bedtime—can enhance their effectiveness.

Final Remarks

Melatonin can be a helpful tool for improving sleep, but its success depends on proper timing, minimizing disruptors, and supporting your body’s natural rhythms. Unlike sleeping pills, melatonin works subtly to regulate your sleep-wake cycle, making it more effective for specific conditions like jet lag than for chronic insomnia. By managing light exposure, avoiding caffeine and stress, and incorporating melatonin-rich foods, you can enhance both supplemental and natural melatonin’s effects. If sleep issues persist, consult a healthcare provider to explore underlying causes and other solutions. Choosing products with an NPN ensures quality, but lifestyle changes remain the foundation of restful sleep.

 

 

Sources/Further Reading

1. Adib-Hajbaghery, M., & Mousavi, S. N. (2017). The effects of chamomile extract on sleep quality among elderly people: A clinical trial. Complementary Therapies in Medicine, 35, 109–114. https://doi.org/10.1016/j.ctim.2017.09.010
2. Cao, Y., Zhen, S., Taylor, A., Appleton, S., Atlantis, E., & Shi, Z. (2018). Magnesium Intake and Sleep Disorder Symptoms: Findings from the Jiangsu Nutrition Study of Chinese Adults at Five-Year Follow-Up. Nutrients, 10(10), 1354. https://doi.org/10.3390/nu10101354
3. Cipolla-Neto, J., & Amaral, F. G. do. (2018). Melatonin as a Hormone: New Physiological and Clinical Insights. Endocrine Reviews, 39(6), 990–1028. https://doi.org/10.1210/er.2018-00084
4. Cleveland Clinic. (2024). Sleeping Pills: How They Work, Side Effects, Risks & Types. Cleveland Clinic. https://my.clevelandclinic.org/health/treatments/15308-sleeping-pills
5. De Pietro, M. (2022, April 19). Natural melatonin: Ways to boost, tips, and more (D. Weatherspoon, Ed.). Www.medicalnewstoday.com. https://www.medicalnewstoday.com/articles/natural-melatonin
6. Dubois, S. (2022, February 21). More people are turning to melatonin to sleep. But experts say it’s not a panacea for everyone. CBC. https://www.cbc.ca/news/health/melatonin-sleep-experts-study-1.6355196
7. Ferracioli-Oda, E., Qawasmi, A., & Bloch, M. H. (2013). Meta-Analysis: Melatonin for the Treatment of Primary Sleep Disorders. PLoS ONE, 8(5), e63773. https://doi.org/10.1371/journal.pone.0063773
8. Harvard Health Publishing. (2024, July 24). Blue Light Has a Dark Side. Harvard Health Publishing; Harvard Medical School. https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
9. John Hopkins Medicine. (2012). Melatonin for Sleep: Does It Work? Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/melatonin-for-sleep-does-it-work
10. Khullar, A. (2012, July 10). The Role of Melatonin in the Circadian Rhythm Sleep-Wake Cycle. Psychiatric Times. https://www.psychiatrictimes.com/view/role-melatonin-circadian-rhythm-sleep-wake-cycle
11. Meng, X., Li, Y., Li, S., Shou, Y., Gan, R.-Y., Xu, D.-P., & Li, H.-B. (2017). Dietary Sources and Bioactivities of Melatonin. Nutrients, 9(4), 367. https://doi.org/10.3390/nu9040367
12. Pigeon, W. R., Carr, M., Gorman, C., & Perlis, M. L. (2010). Effects of a Tart Cherry Juice Beverage on the Sleep of Older Adults with Insomnia: A Pilot Study. Journal of Medicinal Food, 13(3), 579–583. https://doi.org/10.1089/jmf.2009.0096
13. Rao, T. P., Ozeki, M., & Juneja, L. R. (2015). In Search of a Safe Natural Sleep Aid. Journal of the American College of Nutrition, 34(5), 436–447. https://doi.org/10.1080/07315724.2014.926153
14. WebMD Editorial Contributors. (2024, September 16). Foods High in Melatonin (K. M. Zelman, Ed.). WebMD. https://www.webmd.com/diet/foods-high-in-melatonin