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Melatonin is one of the best-selling "sleeping aids" worldwide and at the same time one of the most misunderstood. About one in four adults in Germany has regular sleep problems, and many reach for over-the-counter melatonin products (a German figure, broadly similar across Western countries). It is not a classic sleeping pill, however, but a hormone the body makes itself, which signals "night" to the body — the biggest lever for better sleep stays good sleep hygiene.
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Melatonin is not a classic sleeping pill. Timing is decisive (30–60 min before sleep). In children, in pregnancy/breastfeeding, and with chronic sleep disorders, medical consultation. Last updated: May 2026.
Melatonin is not a classic sleeping pill, but a body's own hormone that regulates the sleep-wake rhythm. Below are the most important key facts for a quick orientation; the individual points are explained in detail in the following chapters.
| Property | Details |
|---|---|
| Active substance | Melatonin — a body's own hormone of the pineal gland, synthetically produced |
| Important preparations | Circadin (2 mg prolonged-release, by a doctor), Slenyto (children with ADHD/autism, by a doctor); numerous food supplements (OTC, low doses) |
| ATC code | N05CH01 |
| Substance class | Melatonin receptor agonist (hormone) |
| Mechanism of action | Binding to MT1/MT2 receptors in the suprachiasmatic nucleus → signals the body "night", regulates the circadian rhythm |
| Onset of effect | 30–60 minutes after intake; half-life only 30–60 minutes (very short) |
| Dosage form | Tablets, capsules, drops, sprays, gummy bears, prolonged-release tablets |
| Usual dosage | 0.5–2 mg, 30–60 min before going to sleep; prolonged-release 2 mg (Circadin); a maximum of about 5 mg sensible |
| Legal status | A grey area — low doses as a food supplement OTC, higher doses and the prolonged-release form on prescription |
| Dependence | No physical dependence, no tolerance development, no withdrawal syndrome |
| Metabolism | Liver via CYP1A2 (interaction with fluvoxamine, smoking, caffeine) |
| Most important note | Sleep hygiene is the most effective measure — melatonin only supportive |
Melatonin is a body's own hormone that is produced in the pineal gland (epiphysis) in the brain. It is the central pacemaker of our sleep-wake rhythm — also called the circadian rhythm. The production rises with the darkness in the evening, reaches its peak in the night, and sinks again in the morning. Melatonin therefore signals the body: "It is night, time to sleep."
As a medication and food supplement, melatonin is produced synthetically and offered in the most varied forms — from low-dose drops, sprays, and gummy bears to higher-dose tablets and prolonged-release (delayed-releasing) preparations. With that, melatonin is one of the most sought-after "sleeping pills" of all — and at the same time one of the most misunderstood.
Important to understand: melatonin is not a classic sleeping pill like benzodiazepines or Z-drugs (zolpidem). It does not "knock you out" and does not make you tired in the actual sense. Instead, it works as a chronobiological signal — it shifts and stabilises the inner rhythm. This distinction is central: anyone who expects the "knockout" effect of a sleeping pill from melatonin is often disappointed. Anyone who uses it specifically for rhythm stabilisation can benefit.
Melatonin binds to two specific receptors in the brain — MT1 and MT2 — which sit above all in the suprachiasmatic nucleus (SCN), the body's inner clock in the hypothalamus. Via these receptors, melatonin conveys the information "night" and triggers the physiological preparations for sleep: a lowering of the core body temperature, a reduction of wakefulness, the initiation of sleep readiness.
The natural melatonin production is controlled above all by light — in particular by the blue component in light. When blue light waves hit the retina (e.g. from smartphones, tablets, LED screens), the melatonin production is inhibited. That is the reason why screen time in the evening can disturb sleep. Conversely, darkness promotes the body's own melatonin release.
Ingested melatonin is absorbed quickly, reaches maximum plasma levels after 30 to 60 minutes, and has a very short half-life of only 30 to 60 minutes. This short duration of effect explains why normal (non-prolonged-release) melatonin helps above all with falling asleep, but hardly with staying asleep. For staying-asleep disorders, prolonged-release preparations (e.g. Circadin) were developed, which release the active substance over several hours.
Melatonin is metabolised predominantly in the liver via CYP1A2 — from which the important interaction with substances that influence this enzyme arises (e.g. fluvoxamine, caffeine, smoking).
One of the most common questions — and a real legal grey area. The status of melatonin in Germany depends on dose and dosage form and is often confusing for consumers:
| Form / dose | Status | Notes |
|---|---|---|
| Low dose (up to 1 mg/day) | Food supplement — freely sold (OTC) | EFSA health claim: a shortening of the time to fall asleep from 1 mg, jet lag from 0.5 mg — quality varies considerably |
| Higher-dose products (≥ 2 mg) | Legal classification disputed — many are nevertheless sold as a food supplement | Authorities assess this inconsistently; legally problematic |
| Circadin 2 mg prolonged-release | Medicine — on prescription | Approved for the short-term treatment of sleep disorders in patients from 55 years |
| Slenyto (prolonged-release for children) | Medicine — on prescription | Approved for children with autism/Smith-Magenis syndrome and severe sleep disorders |
The line between "food supplement" and "medicine" runs blurrily — and is assessed differently by authorities and courts. For consumers it applies: freely sold low-dose products are available, but the quality and actual dosage varies considerably. With relevant sleep disorders, the medical advice and, if necessary, an approved medicine is the safer way — also because of the clarification of the underlying cause.
The most common use. Melatonin can shorten the time to fall asleep — above all in people with delayed sleep phase syndrome (who get tired late and wake up late) and with age-related reduced body's own melatonin production. The effect is real, but mostly moderate — on average the time to fall asleep shortens by about 7 to 12 minutes.
One of the best-documented uses. With journeys over several time zones — above all eastwards — melatonin can help to adapt the inner rhythm faster to the new time zone. Here the right timing is decisive (see a separate chapter).
In shift workers and people with a disturbed day-night rhythm, melatonin can support the adaptation — however, the effect here is individually very different and the evidence is mixed.
With increasing age, the body's own melatonin production sinks. The prolonged-release preparation Circadin is specially approved for this group and can improve the sleep quality — with the advantage that it is not addictive and causes no daytime sedation like classic sleeping pills.
In children with neurological developmental disorders (ADHD, autism spectrum disorders) and severe sleep disorders, melatonin can be prescribed by a doctor (e.g. Slenyto). This is a clear special case that always belongs in specialist hands — never on one's own in children.
A widespread error: "more melatonin helps more". The opposite is often right. Studies show that low doses (0.5–1 mg) are frequently just as effective or even more effective than high doses (5–10 mg) — because high doses lead to unphysiologically high levels that disturb the rhythm rather than support it:
| Indication | Dose | Timing |
|---|---|---|
| Difficulty falling asleep | 0.5–2 mg | 30–60 min before the desired sleep time |
| Difficulty staying asleep (older people) | Prolonged-release melatonin 2 mg (Circadin) | 1–2 hours before going to sleep after the meal |
| Jet lag | 0.5–3 mg | At the destination at the local bedtime, for a few days |
| General maximum dose | About 5 mg | Higher doses mostly bring no additional benefit |
| Start | 0.5–1 mg | Start with a low dose and only raise as needed |
An honest assessment — because melatonin is both overestimated and underestimated. The scientific evidence is differentiated:
Where melatonin demonstrably helps: with the shortening of the time to fall asleep, a real but moderate effect shows in meta-analyses — on average about 7 to 12 minutes faster falling asleep. With jet lag, the effect is well documented, especially with eastward flights over several time zones. With delayed sleep phase syndrome (above all in adolescents and young adults), melatonin can effectively shift the rhythm forward.
Where the effect is limited: with classic difficulty staying asleep (waking up at night), normal melatonin is hardly effective because of the short half-life — here only prolonged-release preparations can help. With chronic insomnia, cognitive behavioural therapy for insomnia (CBT-I) is clearly more effective and more sustainable than melatonin. With psychologically caused sleep disorders (depression, anxiety disorder), melatonin treats only the symptom, not the cause.
Conclusion: melatonin is a useful, well-tolerated remedy with a moderate, real effect with certain sleep problems — above all with rhythm disorders, jet lag, and in older people. But it is no miracle cure and with chronic sleep disorders replaces neither the clarification of the cause nor the behavioural therapy. The most important measure remains a good sleep hygiene.
The use with jet lag is one of the best-documented areas of application — but the timing is everything. A wrong intake time can even worsen the jet lag:
| Travel direction | Difficulty | Recommended scheme |
|---|---|---|
| Eastwards (e.g. Europe → Asia) | Harder — the day becomes "shorter", one must sleep earlier | Melatonin 0.5–3 mg at the destination at the local bedtime there, for a few days |
| Westwards (e.g. Europe → USA) | Easier — the day becomes "longer" | Mostly not necessary; if used, only with early nighttime waking at the destination towards the second half of the night |
| Shift work | Individually very different | Before the daytime sleep 0.5–3 mg; light management (bright light during the shift, dark sleeping room) often more important |
With shift work, the effect is individually different. Important: combined with good sleep hygiene (a darkened room, noise protection). Light management is often just as important as melatonin.
A delicate and frequently searched topic. Important first: melatonin in children belongs in principle in medical hands — not in self-medication. Even if low-dose products are freely sold, the self-directed administration to children is not to be recommended.
Where melatonin can be indicated in children: in children with ADHD or autism spectrum disorders and severe, otherwise unmanageable difficulty falling asleep, melatonin can be prescribed by a doctor. The approved preparation Slenyto is specially developed for this indication. Studies show here a good effectiveness and tolerability.
What to watch: in healthy children with sleep problems, behavioural and environmental factors should first be optimised — fixed bedtimes, screen abstinence in the evening, calming rituals, sufficient movement during the day. Melatonin is no substitute for good sleep hygiene and no permanent solution. The long-term effects on development are not conclusively clarified — a further reason for medical accompaniment.
Melatonin counts as well tolerated — severe side effects are rare. At usual doses, the following occur occasionally:
Rarer:
