Melatonin may be most effective as a sleep aid. Various studies of young and elderly adults indicate that in some people melatonin shortens the time needed to fall asleep and improves sleep quality by decreasing the number of times they awaken during the night. It may be beneficial when chronic pain or stress causes sleep disturbances. Melatonin can also help restore normal sleep patterns in people who do night shift work or in those suffering from jet lag as a result of crossing time zones. Moreover, it works without producing the addictive effects of conventional sleep medications.

A study of 52 airline employees showed melatonin to be a very effective remedy against jet lag, significantly shortening the normal on-week adjustment period. Other studies with more than 400 people determined that the hormone reduces symptoms of jet large by about 50%, on average, on both eastward and westward flights.

Preliminary studies at the Oregon Health Sciences University in Portland found tiny doses of melatonin may be effective for wintertime blues. Depressed patients who received several doses of 0.1 mg of melatonin in the afternoon showed significant mood improvements, compared with those who received no melatonin or a larger single dose in the morning. Scientists speculate small afternoon doses may better mimic the way melatonin is naturally released by the body, but caution against drawing conclusions until further studies are completed.

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