Melatonin: everything you need to know about the sleep hormone

A good night’s sleep is one of the most powerful tools for supporting your health. Yet for many people, falling asleep - or staying asleep - doesn’t always come naturally. If you’re health-conscious and curious about what’s happening inside your body at night, you’ve probably come across melatonin, often called the “sleep hormone”. But what exactly is melatonin? How does it affect your sleep, and what can you do if you think your levels are out of balance?

At Homed-IQ, we believe reliable health information should be clear, practical and accessible. With growing interest in at-home health testing, understanding how your sleep hormones work is an important first step towards improving your overall wellbeing. In this blog, we explain what melatonin does, how to support it naturally, and when testing or supplements might be worth considering.

Table of contents

• What is melatonin?
• Tips for supporting your sleep hormone naturally
• What can cause melatonin imbalance?
• How melatonin influences your everyday wellbeing
• Frequently asked questions about melatonin
  • Can you test melatonin levels at home?
  • Is it safe to take melatonin supplements?

What is melatonin?

Melatonin is a hormone that helps regulate your sleep–wake cycle, also known as your circadian rhythm. It is mainly produced by a small gland in your brain called the pineal gland. Your body naturally increases melatonin production in the evening, when it gets dark. This rise in melatonin signals to your body that it’s time to wind down and prepare for sleep. In the morning, when you are exposed to light, melatonin levels drop again, helping you feel more alert and awake.

In simple terms, melatonin acts like your body’s internal “timekeeper”. It doesn’t force you to sleep, but it tells your body when it’s biologically ready for rest.

Healthy melatonin production is essential for:

• Falling asleep more easily

• Maintaining a regular sleep rhythm

• Experiencing deeper, more restorative sleep

When this rhythm is disrupted, your sleep quality can suffer (Cleveland Clinic, 2025). 

Tips for supporting your sleep hormone naturally

If you want to support your melatonin production, small daily habits can make a big difference.

1. Reduce screen time in the evening

Blue light from phones, tablets and laptops can suppress melatonin production. Try to limit screen use at least one hour before bed or use blue light filters in the evening.

2. Create a sleep-friendly environment

Keep your bedroom cool, dark and quiet. Blackout curtains or a sleep mask can help block artificial light that may interfere with melatonin release.

3. Stick to a regular sleep schedule

Going to bed and waking up at roughly the same time every day helps stabilise your circadian rhythm and supports natural melatonin patterns.

4. Get daylight exposure in the morning

Natural light early in the day helps regulate your biological clock, making evening melatonin production more effective.

5. Pay attention to diet and stimulants

Caffeine and alcohol, especially late in the day, can disrupt sleep. A balanced diet that supports overall hormone health may also contribute to better sleep quality.

These simple steps can positively influence your sleep hormone production without the need for medication.

Source: NHS, 2025

What can cause melatonin imbalance?

Several factors can affect how much melatonin your body produces and when it is released.

Stress

Chronic stress can disrupt your natural sleep rhythm and interfere with hormone balance.

Irregular sleep patterns

Shift work, jet lag or inconsistent bedtimes can confuse your internal clock, leading to delayed or reduced melatonin production.

Artificial light exposure

Bright light in the evening – particularly blue light – can suppress melatonin release.

Age

Melatonin production naturally decreases as you get older, which may partly explain why sleep problems become more common with age.

Medical conditions and medication

Certain health conditions and medications can influence melatonin levels. If you suspect this may apply to you, it’s wise to consult a healthcare professional.

Recognising these factors can help you identify possible causes of sleep disturbances ( Cipolla-Neto et al., 2018).

How melatonin influences your everyday wellbeing

Melatonin does more than help you sleep. Because sleep plays such a central role in health, balanced melatonin levels can influence:

• Energy levels throughout the day

• Concentration and productivity

• Mood and emotional resilience

• Immune system function

Poor sleep, on the other hand, can affect mental clarity, stress levels and overall vitality.

Understanding your hormone balance can provide valuable insights into your sleep health. If you’re curious about your melatonin levels or other sleep-related markers, Homed-IQ offers convenient at-home test options designed to give you clear, reliable results. If you have questions about which test might suit you, our team is always happy to help.

Frequently asked questions about melatonin

Can you test melatonin levels at home?

Yes, in many cases you can test melatonin levels at home using a saliva or urine sample. These tests are designed to measure melatonin at specific times of day, often in the evening when levels should naturally rise.

An at-home test typically involves:

• Collecting a sample according to clear instructions

• Sending the sample to a certified laboratory

• Receiving your results in a secure online environment

Home testing may be particularly helpful if you:

• Experience ongoing sleep problems

• Work irregular shifts

• Want deeper insight into your circadian rhythm

It’s important to follow the timing instructions carefully, as melatonin levels fluctuate throughout the day.

Is it safe to take melatonin supplements?

Melatonin supplements are widely available and are generally considered safe for short-term use in healthy adults. They are often used for jet lag or temporary sleep disturbances.

However, possible side effects can include:

• Daytime drowsiness

• Headaches

• Dizziness

• Vivid dreams

Long-term use should be discussed with a healthcare professional, especially if you:

• Take other medications

• Have a chronic health condition

• Are pregnant or breastfeeding

Supplements may help in certain situations, but they do not replace healthy sleep habits. Addressing lifestyle factors is usually the first and most sustainable step (ClevelandClinic, 2025).

By understanding how melatonin works and what influences it, you can make informed choices about your sleep and overall health. Whether through practical lifestyle changes or at-home testing, gaining insight into your sleep hormone is a meaningful step towards better rest and better wellbeing.