MELATONIN & SLEEP: SCIENCE-BACKED, PLAIN-LANGUAGE GUIDE “Melatonin is less a ‘sleep pill’ and more a ‘body-clock tool.’” Melatonin’s primary role is regulating circadian timing. Therefore, its strongest evidence-based uses involve circadian misalignment: jet lag, delayed sleep phase, shift-work related schedule disruption, and related rhythm problems. When timed correctly, it may help some people fall asleep faster, but benefits vary and it is not equally effective for every type of chronic insomnia. In selected individuals, melatonin can also support fewer nighttime awakenings depending on formulation and the underlying sleep pattern. Results are often better when paired with light management—reducing bright light in the evening and getting morning daylight exposure. Key point: more is not always better. Higher doses can increase morning grogginess, headaches, and potentially worsen timing for some users. The best approach is identifying the problem (jet lag vs. delayed schedule vs. stress-driven insomnia), starting with a low dose, and tracking response over 1–2 weeks.