Melatonin

Melatonin plays a crucial role in regulating sleep-wake cycles, helping improve sleep quality, and managing insomnia. Get instant consult with online doctors 24/7 from anywhere in Australia.

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When to consult a doctor for melatonin ?

If sleep problems are persistent despite good sleep habits

Seek medical advice if you continue to have difficulty falling asleep or staying asleep even after maintaining good sleep hygiene, such as regular sleep routines and limiting caffeine or screen time before bed.

If sleep disturbances are affecting daily life or well-being

Consult a GP if ongoing sleep difficulties interfere with your work performance, concentration, mood, or overall quality of life, as this may indicate chronic insomnia or an underlying sleep disorder.

If you have concerns about melatonin use or dosage

See a doctor if you are unsure about the correct dosage, timing, potential side effects, medication interactions, or the safety of using melatonin long term.

This guide does not replace professional care. Consult a doctor to manage your symptoms. In emergencies, call 000. The content is research-backed & medically reviewed by Dr. Ammar AL-ANI, MBChB, CCBST, AMC

Symptoms

Melatonin deficiency can disrupt sleep and impact overall well-being. Some common symptoms include:

Difficulty falling asleep: Trouble initiating sleep or experiencing insomnia.

Frequent night wakings: Waking up multiple times during the night and struggling to fall back asleep.

Daytime fatigue: Feeling tired, sluggish, or lacking energy throughout the day.

Mood changes: Increased stress, irritability, anxiety, or symptoms of depression.

Weakened immune system: More frequent illnesses due to reduced immune function.

Cognitive issues: Trouble focusing, memory lapses, or brain fog.

Causes

Melatonin deficiency can cause from various factors, including:

Excessive screen time: Blue light from phones, tablets, and computers suppresses melatonin production.

Irregular sleep schedule: Shift work, jet lag, or inconsistent bedtime routines can disrupt melatonin levels.

Chronic stress: High cortisol levels interfere with melatonin production.

Aging: Natural melatonin levels decline with age, leading to sleep disturbances.

Poor diet: Deficiencies in magnesium, zinc, or tryptophan (an amino acid needed for melatonin production) can contribute.

Caffeine & alcohol consumption: Both can suppress melatonin release and disrupt sleep patterns.

Melatonin levels: Impact on health

Low Melatonin (Deficiency): Having too little melatonin can result in difficulty falling asleep and frequent nighttime awakenings. This often leads to daytime fatigue, poor concentration, and a weakened immune system. Over the long term, a deficiency may also contribute to anxiety, depression, and metabolic issues.

High Melatonin (Excess): Having too much melatonin can cause drowsiness, headaches, dizziness, and nausea. Excessive levels can disrupt your natural sleep-wake cycle and may lead to hormonal imbalances, mood changes, and digestive issues.

Prevention tips

To restore healthy melatonin levels, consider the following:

Reduce blue light exposure: Avoid screens at least an hour before bedtime or use blue-light-blocking glasses.

Maintain a consistent sleep schedule: Go to bed and wake up at the same time daily, even on weekends.

Manage stress: Practice relaxation techniques like meditation, deep breathing, or yoga.

Create a dark sleeping environment: Use blackout curtains and limit artificial light at night.

Improve diet: Eat melatonin-boosting foods like nuts, cherries, bananas, and dairy.

Consult a doctor: If lifestyle changes aren’t enough, consult a doctor about melatonin

What are natural ways to boost melatonin levels?

Exposure to natural light during the day, reducing screen time before bed, maintaining a regular sleep schedule, and eating melatonin-rich foods (such as cherries, nuts, and dairy) can help increase melatonin production naturally.

How much sleep do I need?

The amount of sleep you need depends on your age, lifestyle, and overall health. The general recommendations are:

Newborns (0-3 months): 14-17 hours

Infants (4-12 months): 12-16 hours (including naps)

Toddlers (1-2 years): 11-14 hours

Preschoolers (3-5 years): 10-13 hours

School-age children (6-12 years): 9-12 hours

Teenagers (13-18 years): 8-10 hours

Adults (18-64 years): 7-9 hours

Older adults (65+ years): 7-8 hours

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