Melatonin & Sleep: Should I try melatonin if I’m not sleeping well?

Good, restful sleep is one of the most important—and often underestimated—foundations of a balanced life. It only takes one or two days of sleep deprivation for us to realize the impact on our daily lives, and that’s when we start looking for a quick and easy temporary solution, such as a sleep aid or a dietary supplement, such as the popular sleep gummies, which contain melatonin—a substance familiar to everyone.

In this article, you’ll learn:

Which are the characteristics of good, quality sleep.
What is melatonin, and how it works.
When to try melatonin and when you should think twice.
Whether melatonin alone is enough to solve any insomnia problems.

Good, high-quality sleep. How do we define it?

Starting with the basics, we need to fully understand what we mean by the term “good, high-quality sleep.” The recommended amount of nightly sleep is 7–9 hours, during which we go through specific REM and non-REM stages—known as “sleep cycles”—each lasting 90–120 minutes. Our ability to transition from one stage to the next and complete each cycle without interruptions is a vital characteristic of quality sleep. Each cycle provides specific “repair” functions, as non-REM cycles are the stages of physical rest and recovery, and REM stages—during which we enter deep sleep (and may dream)—are responsible for mental self-regulation and emotional balance.

Therefore, 7–9 hours of quality sleep with complete REM and non-REM stages constitute one of the most essential mechanisms the body needs to function at its best. A wealth of scientific data confirms the importance of sufficient and high-quality sleep, as a prolonged lack of it has been linked to an increased risk of chronic diseases, a weakened immune system, and a reduced quality of life.

What is melatonin? Why do we need it for a good night’s sleep?

In order to get a good night’s sleep every night, our bodies need to meet certain specific requirements. The key signal sent by the brain to the rest of the body to slow down and begin to relax comes from...melatonin.

Melatonin is the primary sleep hormone, the production of which begins in the late afternoon and peaks at night as exposure to daylight decreases. Melatonin is produced by the pineal gland in the brain and requires high levels of tryptophan. Tryptophan is converted into serotonin, most of which is then converted into melatonin. These hormonal fluctuations are a normal part of the circadian rhythm, the body’s internal “clock,” which follows daylight, the gradual onset of which increases cortisol, the hormone that helps us wake up, while as it decreases, melatonin production begins.

However, adequate melatonin production is not only related to how quickly we fall asleep, but also plays an important role in reducing inflammation, through its powerful antioxidant action, as well as in regulating blood sugar control and lipid profile, contributing to cardiovascular health and optimal metabolic function.

Melatonin supplement: Can it help if I can't sleep?

With a simple online search, we can easily see that there are now so many ingredients recommended to help with insomnia that it’s easy to get confused and not know which one is best for your specific situation. Let’s take a look together at the scientific evidence we have so far.

A 2022 systematic review by the University of Arizona reports that supplemental melatonin (0.5 to 10 mg) improved both the duration and quality of sleep in individuals over 55 years of age.
Results from a meta-analysis of 12 randomized clinical trials indicate a positive response among participants to melatonin supplementation for primary insomnia as well as delayed sleep phase syndrome. Specifically, primary insomnia refers to difficulty falling asleep that has persisted for more than 3 months and is not attributable to another underlying medical condition, while delayed sleep phase syndrome refers to a disrupted nighttime sleep pattern. It occurs in individuals who have difficulty falling asleep at night, either due to work schedules or other underlying causes (e.g., anxiety).
A 2022 systematic review by the research group led by Fatemeh and colleagues, which analyzed 23 randomized clinical trials and found that exogenous melatonin had a positive effect on overall sleep quality in adults with metabolic and respiratory disorders, as well as comorbid sleep disorders.

However, to date, the studies show considerable heterogeneity, and there is a need for studies with improved methodology in larger population samples, as well as different melatonin dosages, administered at different time intervals, in order to draw safe and valid conclusions in the long term.

The data available to date indicate a positive effect on improving sleep quality in the short term, either through faster sleep onset or through an increase in total sleep duration. In other words, melatonin supplementation could be tried by:

People who have trouble falling asleep at night.
People who have difficulty falling asleep.
People who wake up during the night.
People with disrupted sleep schedules due to work.
People who travel frequently for business, especially when their circadian rhythm is disrupted (e.g., jet lag).

It is important, however, to emphasize that one of the most common causes of insomnia today is constant and unmanaged stress, which can contribute significantly to the persistence of insomnia over long periods of time. If stress is one of the main reasons for the deterioration of sleep quality, it is important to take appropriate measures, seek the help of a specialist, and also consider other factors that affect the central nervous system (see the article on insomnia).

Disclaimer: In any case where medication is being taken concurrently or an underlying medical condition is present, approval from the treating physician is required.

In Conclusion

Therefore, the answer to the above question “Can melatonin help me sleep at night?” is “Probably yes, under certain conditions.” If you have trouble falling asleep at night and feel that both the duration and quality of your sleep have been disrupted for a reasonable period of time, a melatonin supplement may be a temporary and effective solution. At Holland & Barrett, you’ll find supplements containing melatonin alone and/or supplements where melatonin is one of the ingredients in a sleep supplement, which may be combined with amino acids that aid in melatonin production (e.g., tryptophan), as well as ingredients with sedative and neuroregulatory effects.

Because sleep is not a luxury, but a basic necessity for a balanced life.

Scientific References

Auld, F., Maschauer, E. L., Morrison, I., Skene, D. J., & Riha, R. L. (2017). Evidence for the efficacy of melatonin in the treatment of primary adult sleep disorders. Sleep medicine reviews, 34, 10-22.

Fatemeh, G., Sajjad, M., Niloufar, R., Neda, S., Leila, S., & Khadijeh, M. (2022). Effect of melatonin supplementation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. Journal of neurology, 269(1), 205-216.

Marupuru, S., Arku, D., Campbell, A. M., Slack, M. K., & Lee, J. K. (2022). Use of melatonin and/on ramelteon for the treatment of insomnia in older adults: a systematic review and meta-analysis. Journal of Clinical Medicine, 11(17), 5138.

Mei, M., Zhou, Q., Gu, W., Li, F., Yang, R., Lei, H., & Liu, C. (2025). Dietary Supplement Interventions and Sleep Quality Improvement: A Systematic Review and Meta-Analysis. Nutrients, 17(24), 3952.

Minari, T. P., & Pisani, L. P. (2025). Melatonin supplementation: new insights into health and disease. Sleep and Breathing, 29(2), 169.