Melatonin is a hormone produced by the pineal gland at the onset of darkness — it is the main signal of the body's internal biological clock, which tells you that it is time to go to sleep. In Estonia, where there is 16 hours of darkness a day in winter and very little in summer, many people's melatonin cycle suffers. In this guide, we explain how melatonin works, what is the optimal dose, when to take it and who it is not suitable for.
Last updated: April 2026
What is melatonin and how does it work?
Melatonin is a hormone produced by the pineal gland in the brain. Its production begins at nightfall, peaks around 2-4 a.m., and drops back to low levels in the morning. Melatonin doesn't directly make you sleep — it signals the body that it's time to go into sleep mode. In essence, melatonin is the body's "darkness hormone."
Melatonin taken as a dietary supplement is absorbed quickly (peaks in the blood in 30–60 minutes) and helps with sleep problems in two ways: it shortens the time it takes to fall asleep and supports deeper, more uninterrupted sleep. Unlike sleeping pills, melatonin is not addictive and does not unnaturally alter sleep patterns — the body produces it every night.
Estonia is located between 57th and 59th latitudes, and the length of daylight changes dramatically throughout the year — 6 hours in winter, 19 hours in summer. In addition, we spend significantly more time indoors and in front of screens. Blue light (phone, computer, LED lamps) further inhibits melatonin production. This explains why many Estonians experience difficulty falling asleep, waking up at 5 in the morning in the fall, and intermittent sleep — the natural melatonin cycle is disrupted.
Recommended Melatonin Dosage
One of the most common misconceptions is that “more is better.” In fact, studies have shown that low doses (0.3–1 mg) are often as effective or even better than high doses (5–10 mg). Too high a dose can cause morning drowsiness, headaches, and paradoxical sleep problems.
| Purpose | Recommended dosage | Note |
|---|---|---|
| Difficulty falling asleep (general) | 0.5–1 mg | Start low — only increase if necessary |
| Shift worker / jet lag | 1–3 mg | During the first 3 days of travel at the destination |
| Deep sleep/intermittent sleep | 1–2 mg | Long-acting (sustained-release) preferred |
| Seniors (60+) | 0.3–1 mg | The body's own production decreases with age |
| EU maximum limit for food supplements | 1mg | In the EU, the maximum amount for sale without a pharmacy is 1 mg. |
Practical advice: start with a dose of 0.5–1 mg 30–60 minutes before bedtime. If the effect is insufficient, you can increase the dose to 2–3 mg if necessary — but it is rarely necessary to go beyond 3 mg. In Estonian pharmacies and dietary supplement stores, melatonin is usually sold in doses of 1 mg and 3 mg.
When to take melatonin?
Timing is more important than dosage when it comes to melatonin. Taking melatonin too early can cause drowsiness before bedtime, while taking it too late can shift your sleep cycle to the next morning.
- General difficulty falling asleep: 30–60 minutes before recommended bedtime
- Jet lag when traveling east: using destination time, 30 minutes before bedtime for the first 3 days
- Shift workers: 30 min before the start of the sleep period (regardless of the time of day)
- Delayed sleep phase: A small dose 5–6 hours before normal bedtime may help shift the phase earlier
What to avoid: Don't take melatonin at midnight if you wake up during the night. This can cause you to feel groggy in the morning. In such cases, it's better not to fall back asleep with a chemical, but with magnesium or simply with more calming techniques (breathing, a book).
Side effects and safety
Melatonin is one of the safest sleep aids — studies show that even with long-term use (up to 12 months), tolerance or addiction does not develop. However, side effects are still possible, especially with higher doses and incorrect timing:
- Morning drowsiness — especially if the dose is too high or taken too late
- Vivid dreams or nightmares — Intensification of REM sleep
- Headache, dizziness — rare, transient
- Nausea — taking with a light snack may help
- Mild hormonal changes — long-term use may affect cortisol and growth hormone cycles
Who is melatonin NOT suitable for?
- Pregnant and nursing mothers — not enough research, melatonin crosses the placenta and is excreted in breast milk
- Children under 12 years of age — only on doctor's recommendation, effects on development not fully understood
- Autoimmune diseases (lupus, RA, MS) — may stimulate the immune system
- People taking blood thinners (warfarin) — may affect clotting
- People with depression or seasonal affective disorder (SAD) — may worsen daytime sluggishness
- People awaiting surgery — stop using 2 weeks before (enhances anesthesia)
Our recommendations — the best melatonin products
You can find melatonin products in different dosages and forms in the Omegafit.ee selection. Here are our recommendations:
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