Melatonin

Melatonin is a hormone naturally produced by the pineal gland, primarily in response to darkness. It plays a central role in regulating the circadian rhythm, the roughly 24-hour biological cycle that governs the sleep-wake alternation. Its secretion rises in the evening to prepare the body for sleep, then gradually decreases during the night. Clinical studies have shown that melatonin helps reduce the time it takes to fall asleep and alleviates the effects of jet lag. It is also investigated for its role in overall sleep quality, particularly in individuals whose circadian rhythm is disrupted by shift work or prolonged evening screen exposure. Melatonin supplementation may be of interest for people experiencing temporary difficulty falling asleep or circadian desynchronisation. Effective doses are generally low, and it is recommended to take the supplement shortly before bedtime to optimise its effect.