Melatonin: Does It Really Work?

Melatonin is everywhere — gummies, pills, sprays — but how much does it actually help?

In this episode of Night Shift, we break down what melatonin really is (a hormone, not a sleeping pill), how much it improves sleep on average, and when it actually works best. You’ll learn the ideal timing, effective dosing, different supplement types, side effects to watch for, and the regulation issues most people don’t know about.

We also cover how to naturally boost your own melatonin through light exposure, consistent sleep timing, and simple daily habits that align your circadian rhythm.

If you’ve ever wondered whether melatonin is worth taking — or how to use it correctly — this episode gives you the science in a simple, practical way.