Melatonin is a hormone that the brain produces in response to darkness, and it helps with the timing of circadian rhythms (24-hour internal clock) and with sleep. Melatonin levels rise in the evening, putting the body into a state of quiet wakefulness that helps promote sleep. Here are some key points about melatonin:

• Sleep: Melatonin is commonly used as a sleep aid, and research shows that a supplement may help people with insomnia fall asleep slightly faster and may have bigger benefits for those with delayed sleep phase syndrome—falling asleep very late and waking up late the next day.

• Circadian rhythms: Melatonin helps with the timing of circadian rhythms, which are physical, mental, and behavioral changes that follow a 24-hour cycle.

• Other health benefits: Research suggests that melatonin plays other important roles in the body beyond sleep, but these effects are not fully understood. Some studies have shown that melatonin may help with anxiety before and after surgery. There is also some evidence that melatonin may help reduce the size of tumors and improve survival rates in some people with cancer.

• Safety: Melatonin supplements are generally considered safe for short-term use, but there is not enough evidence to support long-term use. Because melatonin is a hormone, it’s possible that melatonin supplements could affect hormonal development, including puberty, menstrual cycles, and overproduction of the hormone prolactin, but more research is needed. Melatonin can also interact with certain medications, so it’s important to talk to a healthcare provider before taking it.

It’s important to note that while melatonin can be helpful for some people, it’s not a “magic pill” that can solve all sleep issues. Other factors, such as caffeine and alcohol usage, certain medications, mood disorders, and environmental factors, can also affect sleep quality.