How Melatonin and Sleep Hygiene Work Together for Better Overall Sleep Quality

Story-at-a-Glance

• Melatonin and sleep hygiene create synergistic effects when properly timed, addressing both the circadian and homeostatic aspects of sleep regulation
• Light exposure timing is the most powerful sleep hygiene factor that directly influences melatonin production—morning bright light advances your circadian phase while evening light exposure delays it
• Strategic melatonin supplementation 2-3 hours before desired sleep time proves more effective than the commonly recommended 30 minutes, particularly when combined with evening light reduction
• Research demonstrates combined treatment yields significantly better results than either approach alone, with one study showing a 60-minute reduction in sleep onset when both interventions were used together
• Your natural chronotype influences optimal timing for both melatonin supplementation and light exposure, making personalized approaches more effective than one-size-fits-all recommendations
• Even room-level lighting (90-180 lux) suppresses melatonin production by up to 50% when exposure occurs in the evening hours, highlighting why dimming lights matters as much as screen avoidance

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When 27-year-old software developer Marc (described in a Canadian Medical Association Journal case study) came to the sleep clinic, he was exhausted. Despite going to bed around midnight, he couldn’t fall asleep until past 3 AM. He accumulated substantial sleep debt during weekdays while sleeping 9-14 hours on weekends just to catch up. His delayed sleep-wake phase disorder diagnosis revealed something fascinating: his problem wasn’t just when he went to bed, but how his entire circadian system had shifted out of alignment with his daily obligations.

Marc’s treatment protocol combined low-dose melatonin (0.5 mg) taken 5 hours before bedtime with strategic morning bright light exposure and—critically—strict evening light avoidance. Within weeks, his sleep timing normalized. This case exemplifies what sleep researchers increasingly recognize: melatonin and sleep hygiene for better overall sleep quality work best not as separate interventions, but as complementary strategies that address different mechanisms of sleep regulation.

The Dual Nature of Sleep Regulation

Your ability to fall asleep and stay asleep depends on two independent but interacting processes. The first is sleep pressure—that gradually building drowsiness throughout your day caused by adenosine accumulation in your brain. The second is your circadian rhythm, the 24-hour internal clock controlled by the suprachiasmatic nucleus in your hypothalamus. This clock determines when you feel alert or sleepy.

Here’s where it gets interesting: melatonin influences both systems. As Professor Matthew Walker, Director of the Center for Human Sleep Science at UC Berkeley, explains in his research on circadian rhythms, melatonin acts as both a chronobiotic (shifting your circadian phase) and a hypnotic (promoting sleep onset). This dual action means timing matters enormously.

But melatonin doesn’t operate in a vacuum. Research published in the Journal of Clinical Sleep Medicine examining patients with delayed sleep-wake phase disorder found that when pandemic-related schedule flexibility allowed people to follow their natural circadian preferences, many experienced dramatic improvements in sleep quality and duration without any pharmaceutical intervention. The implication? Environmental factors—particularly light exposure patterns—can be as powerful as supplementation when properly managed.

Light: The Master Synchronizer

The discovery that light suppresses melatonin production in humans dates back only to 1980, yet it remains one of the most underutilized tools for sleep optimization. Your retina contains specialized photoreceptor cells that detect light and signal your suprachiasmatic nucleus. This nucleus then regulates melatonin secretion from your pineal gland.

A landmark study published in the Journal of Clinical Endocrinology & Metabolism found that exposure to ordinary room light in the hours before bedtime suppressed melatonin production and shortened the body’s internal representation of night duration. Specifically, room light exposure between dusk and bedtime reduced melatonin levels by over 50% compared to dim light conditions. Even more striking: this melatonin suppression occurred at light levels as low as 90 lux—dimmer than typical office lighting but brighter than most bedside lamps.

The practical implications are profound. Consider reading on a backlit e-reader for four hours before bed, as examined in research from Harvard Medical School. This practice increased sleep onset latency, reduced evening sleepiness, suppressed melatonin secretion, and delayed the timing of the biological clock. The blue wavelengths emitted by electronic devices proved particularly potent at suppressing melatonin—roughly twice as powerful as green light of comparable brightness, shifting circadian rhythms by three hours versus 1.5 hours.

But here’s the encouraging part: the same light-sensitivity mechanism that creates problems in the evening becomes your greatest ally in the morning. Bright light exposure in the early morning hours advances your circadian phase, making it easier to fall asleep earlier that night. This is why effective sleep hygiene for better overall sleep quality emphasizes not just avoiding light at night, but actively seeking it during the day.

The Synergistic Strategy: Combining Melatonin and Sleep Hygiene

A groundbreaking study published in the Journal of the American Academy of Child & Adolescent Psychiatry examined 27 children with ADHD who struggled with initial insomnia lasting more than 60 minutes. The researchers implemented a two-phase approach. First, sleep hygiene intervention alone, then added pharmaceutical-grade melatonin for non-responders.

The results were illuminating. Sleep hygiene reduced initial insomnia with an effect size of 0.67—meaningful but often insufficient for severe cases. Adding 5 mg melatonin for those who remained symptomatic produced an additional effect size of 0.6. But here’s what matters: the combined effect size from baseline to 90 days post-trial was 1.7, with a mean decrease in initial insomnia of 60 minutes. The whole exceeded the sum of its parts, suggesting true synergy rather than merely additive effects.

Why does this combination work so well? Research examining delayed sleep-wake phase disorder suggests that melatonin and bright light therapy operate through complementary mechanisms. Melatonin administration in the early evening (5-6 hours before bedtime) advances circadian phase. It does this by acting on MT1 and MT2 receptors in the suprachiasmatic nucleus. Morning bright light exposure independently advances circadian phase through direct photoreceptor signaling. Evening light avoidance prevents the phase-delaying effects of mistimed light exposure.

Together, these three interventions create what sleep researchers call a “phase advance protocol”—essentially retraining your circadian system to align with your desired sleep schedule. As Dr. Michael Breus, a clinical psychologist and sleep specialist known for his work on chronotypes, emphasizes: most people try to fight their biology rather than work with it, leading to that perpetually jet-lagged feeling.

Timing Is Everything: The Science of When

Perhaps the most surprising finding from recent research concerns optimal timing for melatonin supplementation. A systematic review and dose-response meta-analysis published in the Journal of Pineal Research analyzed how the timing and dosage of melatonin affected sleep outcomes.

The researchers discovered that advancing the time of administration significantly improved efficacy. Taking melatonin earlier in the day increases what sleep scientists call the “phase angle” between administration and sleep episode. Melatonin taken 3 hours before bedtime proved more effective than the commonly recommended 30-minute window. The effect was substantial enough that taking 2 mg three hours before bed produced better results than taking 4 mg just 30 minutes before bed.

This timing principle mirrors the natural pattern of endogenous melatonin synthesis. Under normal conditions, your dim light melatonin onset (DLMO) occurs approximately 2-2.5 hours before your habitual sleep time. Exogenous melatonin appears most effective when it mimics this natural temporal gradient, reaching peak blood concentrations about 2.5 hours after administration.

For light exposure, timing proves equally critical but operates on an inverse principle. A systematic review in Chronobiology International examining light’s impact on circadian rhythms found that light exposure during the early biological night delays circadian phase, while exposure during late biological night and early morning advances it. This explains why that 6 AM bright light exposure session helps you fall asleep earlier that night, while scrolling your phone at 11 PM pushes your sleep time later.

Practical Implementation: Building Your Personal Protocol

So how do you translate this research into a practical strategy for melatonin and sleep hygiene for better overall sleep quality? Start by understanding that sleep hygiene isn’t just a list of “don’ts”—it’s an active process of synchronizing your environment with your biology.

Morning Protocol (Within 30-60 Minutes of Waking):

Get outside or position yourself near a bright window for at least 30 minutes. If you’re a delayed sleeper trying to shift earlier, consider using a bright light therapy lamp (10,000 lux) for 30-60 minutes upon waking. This morning light serves dual purposes. It suppresses any residual melatonin from your sleep period and signals your suprachiasmatic nucleus that your day has begun. This sets the stage for appropriate melatonin release 14-16 hours later.

Afternoon Considerations:

Maintain exposure to natural daylight when possible. Research indicates that cumulative daytime light exposure strengthens circadian rhythms and improves nighttime sleep quality, even if you don’t have specific sleep disorders. Think of bright daytime light as “charging” your circadian system.

Evening Protocol (3-5 Hours Before Desired Sleep Time):

This window represents your most important intervention period. If using melatonin supplementation, take a low dose (0.5-3 mg) approximately 3-5 hours before your target bedtime—not 30 minutes before as commonly advised. Canadian researchers treating delayed sleep-wake phase disorder found that taking 0.5 mg melatonin 5 hours before bedtime provided optimal circadian phase advancement while minimizing evening drowsiness.

Simultaneously, begin reducing your light exposure. Dim your overhead lights or switch to lamps with warm color temperature. Install blue light filtering applications on electronic devices if you must use them. That said, minimizing screen time altogether proves more effective. Some sleep optimization enthusiasts wear blue-blocking glasses in the evening, though the evidence for this practice remains mixed.

Pre-Sleep Routine (30-60 Minutes Before Bed):

Keep your environment as dark as possible. Even the eight lux provided by a typical night light—roughly the light from a single candle—can interfere with melatonin production. Use blackout curtains if streetlights or early sunrise disrupts your sleep. Your bedroom should be dark enough that you can’t see your hand when you hold it at arm’s length.

Individual Variation: Why One Size Doesn’t Fit All

Here’s something that often gets overlooked in sleep advice: your genetic chronotype significantly influences how you’ll respond to these interventions. Research examining the PER3 circadian clock gene has identified genetic variations that predispose people toward either morningness or eveningness tendencies.

Dr. Michael Breus popularized the concept of four chronotypes—Bears, Lions, Wolves, and Dolphins—each with distinct sleep-wake preferences and optimal intervention timings. About 55% of people are “Bears” who naturally sync with solar cycles. “Lions” (15-20%) wake early and peak before noon. “Wolves” (15-20%) are classic night owls with late-day energy peaks. “Dolphins” (10%) are light sleepers who often struggle with insomnia.

If you’re a Wolf trying to follow a Lion’s schedule, you’re essentially fighting your genetic programming. This doesn’t mean you’re doomed to misalignment, but it does mean your intervention protocol needs adjustment. A Wolf might need to take melatonin slightly later in the evening and use brighter morning light exposure than a Bear would. A Lion might not need melatonin at all if they simply avoid late-evening light exposure.

The key insight? Working with your chronotype rather than against it improves both compliance and outcomes. As research on circadian rhythm sleep-wake disorders emphasizes, patients demonstrate better adherence to properly timed melatonin than to prescribed light exposure schedules. This is likely because taking a supplement feels easier than arranging 30-60 minute morning light sessions.

Common Pitfalls and How to Avoid Them

Despite good intentions, many people sabotage their sleep improvement efforts through timing errors or dose miscalculations. A meta-analysis examining melatonin supplementation found significant heterogeneity between studies, partly because dosing and timing varied widely among trials.

The Melatonin Overdose Problem: Most over-the-counter melatonin supplements contain 3-10 mg, but research from MIT suggests the optimal dose ranges from 0.3-1 mg. Higher doses don’t necessarily work better and may even be counterproductive. As Dr. Breus notes, very high doses (≥10 mg) can “spill over” onto the delay portion of the melatonin phase response curve, potentially worsening sleep timing rather than improving it.

The Weekend Sleep-In Trap: Sleeping late on weekends feels restorative but actually perpetuates circadian misalignment. Research examining sleep regularity found that maintaining consistent wake times—even on weekends—improves overall sleep quality more than occasionally “catching up” on sleep debt. If you must sleep in, limit the extension to 1-2 hours maximum.

The Blue Light Obsession: While blue light wavelengths are particularly effective at suppressing melatonin, focusing exclusively on blue light while ignoring overall brightness misses the bigger picture. Even red light at high intensity will suppress melatonin production. The most effective evening strategy combines reducing blue light exposure and dimming overall ambient lighting.

The Immediate Expectation: Circadian rhythm shifts don’t happen overnight (if you’ll pardon the expression). Clinical observations of delayed sleep-wake phase disorder treatment suggest that significant circadian phase advances typically require 2-4 weeks of consistent intervention. Expecting immediate results often leads to premature abandonment of effective protocols.

What the Research Doesn’t Tell Us (Yet)

It’s worth acknowledging the limitations in our current understanding. While we have robust evidence that melatonin and light-based interventions work, several questions remain inadequately answered.

Long-term Safety: Most melatonin studies run for 3-6 months maximum. Systematic reviews examining pediatric melatonin use note that long-term safety data, particularly for children and adolescents, remains limited. The hormone status of melatonin (it’s not regulated like a medication in most countries) adds complexity to quality control and dosing consistency.

Individual Response Variability: Why do some people respond dramatically to low-dose melatonin while others notice minimal effect? Genetic variations in melatonin receptor sensitivity likely play a role, but we lack practical tools to predict individual responsiveness before beginning supplementation.

Optimal Protocol Specificity: Should you take melatonin every day or only when needed? Does continuous use lead to receptor downregulation? Reviews of delayed sleep phase syndrome treatment suggest that some patients require ongoing supplementation to maintain sleep schedule improvements, while others can eventually discontinue it. The factors determining which group you’ll fall into remain unclear.

The Bigger Picture: Sleep in Modern Society

Stepping back from individual interventions, it’s fascinating to consider why we need these strategies in the first place. A 2025 study published in Proceedings of the Royal Society B challenged the prevalent “sleep epidemic” narrative, finding that people in industrialized societies actually sleep about 45 minutes longer than those in non-industrial settings, with substantially greater sleep efficiency.

However, the same research revealed a troubling finding: industrial societies showed significantly weaker circadian function. We’re sleeping longer but with diminished circadian rhythmicity. The constant availability of artificial light has essentially created an environment where our internal clocks receive conflicting signals throughout the 24-hour period.

This puts the melatonin and sleep hygiene conversation in proper context. We’re not trying to fix broken sleep systems—we’re trying to restore appropriate environmental signals to systems that evolved for millions of years with only natural light-dark cycles. As Professor Walker emphasizes in his research, humans are the only animals who deliberately deprive themselves of appropriate circadian cues “for no sound reason.”

Moving Forward: Your Next Steps

If you’re struggling with sleep onset, sleep maintenance, or simply want to optimize your sleep quality, consider this framework:

Week 1-2: Establish baseline and implement sleep hygiene Track your natural sleep-wake patterns without intervention to understand your current chronotype. Then implement core sleep hygiene practices: consistent wake time (even weekends), morning bright light exposure, evening light reduction starting 3 hours before bed, blackout bedroom environment.

Week 3-4: Add melatonin if needed If sleep hygiene alone proves insufficient—as it often is for moderate to severe delayed sleep phase—consider adding low-dose melatonin (0.5-1 mg) taken 3-5 hours before your desired bedtime. Source pharmaceutical-grade melatonin from reputable suppliers to ensure accurate dosing.

Week 5-8: Fine-tune timing and observe Adjust the timing of both light exposure and melatonin based on your response. Keep sleep logs noting sleep onset latency, total sleep time, and morning alertness. Small adjustments in timing often yield significant improvements.

Beyond 8 weeks: Maintain and adapt Once you’ve established a stable sleep pattern, evaluate whether you need continued supplementation or whether sleep hygiene maintenance alone suffices. Many people find they can eventually discontinue melatonin while maintaining improved sleep through consistent light exposure patterns. Consider supporting your overall cellular health with other evidence-based supplements—liposomal vitamin C, for instance, helps optimize immune function, which is closely tied to sleep quality and circadian rhythm regulation.

Remember that this process is fundamentally about realigning your biology with appropriate environmental signals. You’re not forcing your body to do something unnatural—you’re removing the unnatural barriers (mistimed light exposure, irregular schedules) that prevent it from doing what it evolved to do: synchronize with the day-night cycle for better overall sleep quality.

FAQ

Q: What exactly is melatonin and how does it differ from other sleep aids?

A: Melatonin is a hormone naturally produced by your pineal gland that signals to your body that nighttime has arrived. Unlike pharmaceutical sleep medications that force sedation through various mechanisms (like benzodiazepines that enhance GABA activity or antihistamines that block arousal signals), melatonin works by regulating your circadian timing system. It tells your body clock when to sleep rather than forcing you to sleep. This distinction is critical—melatonin is a chronobiotic (time-shifter) and mild hypnotic, not a powerful sedative. This is why taking it 2-3 hours before bed works better than taking it right at bedtime; you’re giving it time to advance your circadian phase rather than just trying to knock yourself out.

Q: What does “circadian rhythm” mean, and why should I care about it?

A: Your circadian rhythm is your body’s 24-hour internal clock, controlled by a cluster of neurons in your hypothalamus called the suprachiasmatic nucleus (SCN). This clock regulates not just sleep and wakefulness, but also core body temperature, hormone release, appetite, and cognitive performance throughout the day. When your circadian rhythm is properly synchronized with your environment (especially the light-dark cycle), you feel alert during the day and naturally drowsy at night. When it’s misaligned—whether from shift work, jet lag, or inconsistent sleep schedules—you experience symptoms remarkably similar to jet lag: poor sleep quality, daytime fatigue, difficulty concentrating, and mood disturbances. The reason you should care is that chronic circadian disruption has been linked to increased risk of metabolic syndrome, cardiovascular disease, and mood disorders.

Q: What is “sleep hygiene” and why does it matter more than I think?

A: Sleep hygiene refers to the behavioral and environmental practices that promote consistent, high-quality sleep. While often dismissed as common sense (“keep your room dark and quiet”), the term encompasses specific, research-backed interventions that directly affect your sleep physiology. Key elements include: maintaining consistent sleep-wake times (regulates circadian rhythm), strategic light exposure timing (manipulates melatonin production), and bedroom environment optimization (temperature, darkness, noise). Evening routine practices also matter (avoiding caffeine, reducing stimulation). The reason sleep hygiene matters more than most people realize is that it directly influences the two fundamental processes governing sleep: your circadian rhythm (process C) and homeostatic sleep pressure (process S). Poor sleep hygiene can override even the strongest biological drive to sleep by sending conflicting signals to your sleep regulation systems.

Q: What is “delayed sleep-wake phase disorder” (DSWPD)?

A: Delayed sleep-wake phase disorder is a circadian rhythm disorder where your internal clock is significantly delayed relative to societal norms. People with DSWPD can’t fall asleep until very late (often 2-6 AM) and struggle to wake for morning commitments, but sleep normally and feel refreshed when allowed to follow their natural schedule (like on weekends). This isn’t laziness or poor discipline—it’s a genuine dysregulation of the circadian timing system, often with a genetic component. DSWPD affects an estimated 7-16% of adolescents and 0.13-3.1% of adults. It’s distinct from insomnia; DSWPD patients sleep well once they fall asleep, whereas insomnia patients have difficulty with sleep quality regardless of timing.

Q: How does light exposure affect melatonin production?

A: Light exposure—particularly short-wavelength blue light—suppresses melatonin synthesis by signaling to your suprachiasmatic nucleus that it’s daytime. Specialized photoreceptor cells in your retina (called intrinsically photosensitive retinal ganglion cells) detect light and send signals through the retinohypothalamic tract directly to your circadian pacemaker. When these cells detect light, they inhibit melatonin production from the pineal gland. The effect is remarkably sensitive: even 90 lux (dimmer than typical office lighting) can suppress melatonin by 50% if exposure occurs in the evening. Conversely, darkness or very dim light allows melatonin synthesis to proceed, signaling to your body that sleep should occur. This is why morning light exposure is beneficial (it clearly defines your wake time and suppresses inappropriate melatonin) while evening light exposure is problematic (it delays or prevents the melatonin rise that should signal sleep time).

Q: What is “sleep onset latency” and why do researchers measure it?

A: Sleep onset latency (SOL) is the time it takes you to fall asleep after deciding to sleep—essentially, the minutes between “lights out” and actually falling asleep. Sleep researchers use SOL as a primary outcome measure because it’s objective, easily quantifiable, and directly reflects sleep pressure and circadian alignment. A normal SOL ranges from 10-20 minutes. Very short SOL (falling asleep immediately) often indicates sleep deprivation, while prolonged SOL (>30 minutes) suggests insomnia, circadian misalignment, or insufficient sleep pressure. In studies examining melatonin and sleep hygiene interventions, SOL serves as a key indicator of treatment effectiveness—successful interventions typically reduce SOL by 15-30 minutes.

Q: What is a “chronotype” and can I change mine?

A: Your chronotype is your genetically influenced preference for sleep-wake timing—essentially whether you’re naturally an early bird, night owl, or somewhere in between. It’s determined primarily by the PER3 circadian clock gene and other genetic factors. Sleep specialist Dr. Michael Breus categorizes chronotypes into four types: Lions (early risers), Bears (follow solar cycle), Wolves (night owls), and Dolphins (light sleepers). While you can shift your sleep timing somewhat through behavioral interventions like light exposure and melatonin, you can’t fundamentally change your underlying chronotype. Most experts suggest you can adjust your natural timing by 30-60 minutes through consistent effort, but attempting larger shifts creates perpetual jet-lag feelings. The better strategy involves working with your chronotype rather than fighting it—if you’re a Wolf, seek flexibility in your work schedule rather than trying to become a Lion.

Q: Why do recommendations say to take melatonin 2-3 hours before bed when most bottles say 30 minutes?

A: This discrepancy represents evolving scientific understanding. Early melatonin research focused on its mild hypnotic (sleep-inducing) effects, leading to recommendations to take it close to bedtime to maximize drowsiness. However, more recent dose-response research has revealed that melatonin’s most powerful effect isn’t immediate sedation but rather circadian phase advancement—shifting your internal clock earlier. This phase-shifting effect works best when melatonin is taken several hours before your target sleep time, allowing it to mimic the natural pattern of endogenous melatonin rise (which begins about 2-2.5 hours before natural sleep onset). The timing also minimizes evening drowsiness while maximizing next-day circadian entrainment. Unfortunately, supplement labeling hasn’t caught up with this research, so many bottles still recommend the older, less effective 30-minute timing.

Q: What does “circadian phase advance” mean?

A: A circadian phase advance means shifting your internal clock earlier—making you feel sleepy earlier in the evening and wake earlier in the morning. Think of it like adjusting a watch: if your body currently wants to sleep at 2 AM and wake at 10 AM, a phase advance would shift these times to perhaps midnight and 8 AM. This is accomplished through strategic timing of two main interventions: morning bright light exposure (which advances your clock by signaling an earlier “dawn”) and evening melatonin administration (which signals an earlier “dusk”). The opposite—phase delay—makes you want to sleep and wake later. Most people with modern sleep problems need phase advances because evening artificial light has delayed their clocks beyond their social obligations.

Q: What are the “homeostatic” and “circadian” processes of sleep?

A: Sleep scientists recognize two independent processes that interact to regulate sleep, originally described in the “two-process model” of sleep regulation. Process S (homeostatic) is your sleep pressure—the biological drive to sleep that builds up the longer you’re awake, primarily driven by adenosine accumulation in your brain. It’s like a sleep debt that needs repayment. Process C (circadian) is your 24-hour rhythm that determines when you feel alert or sleepy regardless of how long you’ve been awake; it’s controlled by your suprachiasmatic nucleus and strongly influenced by light-dark cycles. These processes work together: you fall asleep most easily when both high sleep pressure (you’ve been awake long enough) and appropriate circadian phase (your clock says it’s bedtime) align. Sleep problems often arise from misalignment between these processes—like having high sleep pressure but the wrong circadian phase (delayed sleep-wake phase disorder) or the right circadian phase but insufficient sleep pressure (paradoxical insomnia).

Q: What’s the difference between “sleep quality” and “sleep duration”?

A: Sleep duration simply measures how many hours you sleep, while sleep quality refers to how restorative and consolidated that sleep is. Quality encompasses several factors: sleep efficiency (percentage of time in bed actually spent asleep), sleep architecture (amount of each sleep stage), number of awakenings, sleep onset latency, and how you feel upon waking. You can sleep 9 hours but have poor quality due to frequent awakenings, insufficient deep sleep, or circadian misalignment, leaving you unrefreshed. Conversely, 7 hours of high-quality sleep—with appropriate amounts of deep sleep and REM sleep, few awakenings, and good circadian alignment—proves far more restorative. Most sleep interventions, including properly timed melatonin and sleep hygiene practices, aim to improve both duration and quality, though quality improvements often matter more for daytime functioning.

Q: Should I be concerned about long-term melatonin use?

A: The honest answer is that we don’t have definitive long-term safety data for continuous melatonin supplementation, particularly at higher doses. Most clinical trials run 3-6 months maximum. However, the existing evidence is reassuring: melatonin appears remarkably safe in the short to medium term, with minimal side effects reported at appropriate doses (0.5-5 mg). It doesn’t appear to suppress your natural melatonin production, and habituation or tolerance rarely develops. That said, several considerations matter: (1) Source quality varies significantly since melatonin isn’t FDA-regulated as a drug, so pharmaceutical-grade products are preferable. (2) Very high doses (>10 mg) may not work better and could theoretically affect reproductive hormones. (3) In many cases, once circadian rhythms stabilize through combined light exposure and melatonin protocols, people can eventually discontinue supplementation while maintaining improved sleep through sleep hygiene alone. If you need ongoing supplementation, current evidence suggests low-dose melatonin is likely safe, but periodic evaluation with a healthcare provider seems prudent.