The appropriate dosage of melatonin varies from person to person, and consulting a doctor is the recommended approach for determining individual needs. Melatonin is a hormone naturally produced by the brain to regulate the body's circadian rhythm, the internal clock that governs the sleep-wake cycle. The pineal gland produces melatonin, and its production is influenced by light exposure, slowing down during daylight hours to promote wakefulness.

David Kuhlmann of the American Academy of Sleep Medicine advises individuals to consult with healthcare professionals for guidance on melatonin use and other sleep supplements. While the brain naturally produces melatonin, supplements are available to aid sleep.

Melatonin supplements are often considered when individuals experience difficulty falling asleep or maintaining a regular sleep schedule. Factors such as shift work, jet lag, and certain medical conditions can disrupt the natural production of melatonin, potentially leading to sleep disturbances.

It is important to note that melatonin supplements are not a one-size-fits-all solution, and their effectiveness can vary. Some individuals may experience significant benefits, while others may find them less helpful. Potential side effects, although generally mild, can include headache, dizziness, nausea, and drowsiness.

The American Academy of Sleep Medicine emphasizes the importance of addressing underlying sleep issues rather than relying solely on supplements. Practicing good sleep hygiene, such as maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and optimizing the sleep environment, can often improve sleep quality.