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✓ Doctor reviewedSupplement⏱ 8 min read

Melatonin

ME
Neend Wala Hormone / Melatonin

Melatonin ek hormone hai jo hamara brain ka pineal gland banata hai — khaas taur par andhera hone par. Ye body ki internal clock (circadian rhythm) ka main regulator hai. Jab din dhalta hai aur roshni kam hoti hai, melatonin badhta hai aur body ko signal milta hai ki "ab sone ka waqt hai." Supplement ke roop mein melatonin synthetic ya plant-derived hota hai aur 0.5 mg se 5 mg doses mein available hai India mein OTC. Ye koi "sleeping pill" nahi — ye ek hormone signal hai jo neend ki tayari mein madad karta hai.

Quick reference
Daily Requirement
0.5–3 mg/day (before bed)
Adults (19–50 yrs)
Blood Normal Range
Raat mein peak: 80–120 pg/mL (adults); Din mein <10 pg/mL normal — ye blood test se nahi, behavior se samjho.
Test for this
Serum Melatonin / Salivary Melatonin (DLMO Test) →
💬 Doctor se baat karein
📊
Normal Range
Raat mein peak: 80–120 pg/mL (adults); Din mein <10 pg/mL normal — ye blood test se nahi, behavior se samjho.
🇮🇳
India mein
India mein insomnia prevalence 33% adults mein hai (AIIMS Sleep Study 2022). Urban population mein screen time aur late nights se melatonin production naturally suppress ho rahi hai — blue light exposure sabse bada karan.
⚠️
Pehli nishani
Raat ko neend na aana (especially sone mein takleef, 30+ min lagein), baar baar jaagna, aur subah thaka hua uthna — ye sab low melatonin ke classical signs hain.
🥗
Best source
Pista — sabse zyada melatonin content: 660 ng/100g. Ghar par easily available aur tasty natural source.
Functions

Body mein kya kaam karta hai?

1
Circadian rhythm regulation
Body ki internal 24-ghante ki ghadi ko set karta hai; sleep-wake cycle control karta hai
2
Sleep onset signal
Raat ke andheron mein pineal gland se release hota hai; brain ko "sone ka waqt" signal deta hai
3
Antioxidant activity
Free radicals neutralize karta hai; brain cells ko oxidative stress se bachata hai
4
Immune modulation
Immune cells ke function pe positive asar karta hai; inflammatory response regulate karta hai
5
Body temperature regulation
Core body temperature slightly giraakar neend ko facilitate karta hai
6
Seasonal rhythm
Seasons ke hisab se day length change hone par mood aur biology adjust karna
7
Reproductive function
Fertility cycle pe seasonal effect; darkness duration se hormonal signals
8
Gut motility
Intestinal function mein bhi role hai; gut mein bhi melatonin receptors hote hain
⭐ Recognize early

Kami ke symptoms

⚡ Energy & Mood
  • Daytime drowsiness aur concentration mein takleef
  • Irritability aur mood swings
  • Anxiety at bedtime
  • Memory aur focus mein kami
  • Depression ke symptoms (especially seasonal — SAD)
🔍 Other Signs
  • Sone mein zyada time lagna (>30 minutes) — sleep onset insomnia
  • Raat ko baar baar uthna aur neend toot jaana
  • Subah thaka hua uthna — non-restorative sleep
  • Jet lag ya shift work ke baad severe sleep disruption
  • Seasonal affective disorder (SAD) — winter mein mood low
Test interpretation

Blood test normal range

Category✓ Normal↓ Low↑ HighUnit
Raat (2–4 AM peak)80–120<20 pg/mLVery rare with supplement dosespg/mL
Din ke waqt (daytime)<10N/A — low is normal daytime>10 pg/mL daytime = circadian disruptionpg/mL
Dim Light Melatonin Onset (DLMO)Sunset ke ~2 hr baadDelayed DLMO = DSPDN/ATiming
Supplement therapeutic dose0.5–5N/A>10 mg — side effects risk badhta haimg/day
🧸 Bachhon mein

Zaroorat: Sirf pediatrician ki guidance mein. Koi standard dose nahi — usually 0.5–1 mg bahut chhoti dose se shuroo. | ADHD, autism spectrum disorder ya certain developmental conditions mein sleep problems ke liye pediatricians recommend karte hain — lekin khud se mat do. Dose children mein bahut alag hoti hai.

🥗 Natural sources

Food sources — diet first

🌱Vegetarian
🐟Non-veg
FoodQuantityAmount
Pista (Pistachios)30g (1 mutthi)~198 ng (660 ng/100g)
Akhrot (Walnuts)30g (1 mutthi)~1.05 ng (3.5 ng/g)
Badam (Almonds)30g (1 mutthi)~0.3–0.9 ng (1–3 ng/g)
Tamatar (Tomatoes)100g (1 medium)~54 ng — cooked mein zyada available
Kela (Banana)1 medium~0.5–1 ng/g — tryptophan se melatonin chain support
Dahi (Warm Milk / Curd)1 glass ya 1 katoriVariable — raat ka doodh thoda melatonin badhata hai
Oats (Jaai)1 bowl (100g cooked)~90 ng/100g — raat ke khane mein include karo
Angoor (Grapes — dark)100g (~15 grapes)~8–65 ng/g — dark grapes mein zyada; resveratrol ke saath synergy
Melatonin ka sunlight se seedha lena nahi hota — balki sunlight ke ABSENCE mein body melatonin banati hai. Practical tip: Raat ko sone se 1-2 ghante pehle pista ya akhrot khaao. Phone band karo ya blue light blocker lagao. Room dark aur cool (18-22°C) rakho — ye natural melatonin ke liye best environment hai. Subah dhoop mein zaroor jaao — ye daytime melatonin suppress karta hai aur raat ka natural rise better hoti hai.
Recommended intake

Daily requirement — age & gender wise

Age👨 Male👩 Female🤰 Pregnancy🍼 Breastfeeding
Adults (Sleep onset)0.5–3 mg/day (before bed)0.5–3 mg/day (before bed)AVOID mg/day (before bed)AVOID mg/day (before bed)
Elderly (60+)0.5–1 mg/day (low dose recommended)0.5–1 mg/day (low dose recommended)——
ChildrenPediatrician only mg/dayPediatrician only mg/day——
Jet lag0.5–5 mg — for 2–3 nights only0.5–5 mg — for 2–3 nights only——
⭐ Choose wisely

Supplement ke forms — konsa kab

Immediate Release (IR) Tablets
Sone mein problem (sleep onset insomnia) — sone se 30 min pehle
✓ Benefits: Sabse common form · Fast acting — 30–60 min mein blood level peak · India mein widely available OTC
✕ Drawbacks: Sleep maintenance insomnia mein kam effective · 0.5 mg, 1 mg, 3 mg, 5 mg available India mein
Sustained / Extended Release (SR/ER) Tablets
Raat ko baar baar uthne waali problem (sleep maintenance insomnia)
✓ Benefits: 6–8 ghante slowly release; steady blood level maintain karta hai · Sleep maintenance ke liye better
✕ Drawbacks: Mat chewao ya crush karo — coating important hai slow release ke liye · Thoda mehenga
Sublingual Drops / Spray
Fastest onset chahiye ho toh; tablet ligilana mushkil ho
✓ Benefits: Directly bloodstream mein — liver first-pass bypass · 15–20 min mein effect · Dose control easy
✕ Drawbacks: 30–60 sec tongue ke neeche rakho pehle swallow karo · India mein limited availability
Gummies (Chewable)
Bacche ya jo tablets se darein (pediatric sleep issues — only after pediatrician consult)
✓ Benefits: Lene mein aasaan · Children ke liye practical (pediatrician consult ke baad)
✕ Drawbacks: Sugar se absorption slightly affect ho sakti hai · India mein imported brands mein available; exact dosing important
⭐ Maximum absorption

Kaise aur kab lein?

Best time

Sone se 30–60 minute pehle — IR tablets ke liye. SR tablets: 60–90 minutes pehle. Sublingual: 15–20 minutes pehle. Same time roz lo — consistency important hai.

✓ Saath lein
🍽️ Khane ke saath
Khana khane ke baad lena zyada preferred hai — fatty meal ke saath absorption slightly better hoti hai. Heavy meal se avoid karo — 1–2 ghante baad light snack ke saath ideal.
⚠️ Important

Drug interactions

⚠️ Niche di gayi gap timings general guidance hain. Aapki current dawayion ke saath specific interactions doctor confirm karenge.
MedicineGapReason
Sedatives / Benzodiazepines (Diazepam, Alprazolam)2–4 hrs gapCNS depression ADDITIVE — excessive sedation, next-day grogginess, falls risk badhta hai. Combination avoid karo; agar zaroorat ho toh doctor supervision mein kam dose mein.
Warfarin (Blood Thinner)2–4 hrs gapMelatonin Warfarin ka metabolism affect karta hai — INR change ho sakta hai, bleeding risk. Warfarin patients mein melatonin start karne se pehle coagulation test karwao; regular INR monitoring zaroor.
Fluvoxamine (Luvox) / SSRIs2–4 hrs gapFluvoxamine melatonin metabolism strongly inhibit karta hai — melatonin levels 12x tak badh sakte hain. Fluvoxamine ke saath melatonin mat do; other SSRIs ke saath low dose use careful monitoring ke saath.
Beta-blockers (Atenolol, Metoprolol)2–4 hrs gapBeta-blockers endogenous melatonin production suppress karte hain — ye ek karan hai ki BP patients mein insomnia hota hai. Low-dose melatonin (0.5–1 mg) supplementation helpful ho sakta hai; cardiologist se discuss karo.
Diabetes Medicines (Insulin, Metformin)2–4 hrs gapMelatonin insulin sensitivity affect karta hai — blood sugar levels change ho sakte hain. Diabetic patients mein blood sugar closely monitor karo melatonin start karne par; dose adjustment zaroor ho sakti hai.
Oral Contraceptive Pills (OCP)2–4 hrs gapOCP melatonin levels naturally badhati hain — supplement ke saath over-supplementation risk. OCP users mein agar melatonin supplement lete hain toh lower dose se shuroo karo (0.5 mg).
⚠️ Excess signs

Zyada lene se kya hota hai?

Upper Limit: Koi official UL set nahi hai. Generally 10 mg se zyada lene ki zaroorat nahi — most studies mein 0.5–5 mg effective hai. Side effects: Daytime drowsiness — especially zyada dose mein ya morning mein lene pe, Headache — dose-dependent, Dizziness — especially elderly mein, Nausea — high dose pe, Vivid dreams ya nightmares — especially SR form mein, Mood changes — rare Kab serious: Long-term daily use endogenous melatonin production suppress kar sakta hai (downregulation). Pehle sleep hygiene fix karo, melatonin short-term band-aid ki tarah use karo. Agar 2 hafte mein koi fark nahi, dose ya timing reconsider karo aur doctor se milein.

⏱ When to expect

Improvement timeline

01
IR tablets se blood level 30–60 min mein peak hota hai — same raat acute effect milta hai.
Blood level normalize hona shuru
02
Sleep onset improvement: 1–7 din. Circadian rhythm reset (jet lag): 2–4 din. Chronic insomnia pattern: 2–4 hafte.
Symptoms mein fark mehsoos hoga
03
Consistent sleep improvement ke liye 1–7 din lagein choke hain. Sleep hygiene ke saath combination best results deta hai.
Full recovery, body stores replenish
04
Repeat test
2 hafte mein reassess karo — agar koi fark nahi to dose/timing reconsider karo.
05
Important note
Melatonin sleep hygiene ka replacement nahi hai — dark room, fixed sleep time, screen band karo pehle. Melatonin ek tool hai, solution nahi. Cyclically use karo — zaroorat mein, hamesha nahi.
Smart pairing

Kya saath le, kya nahi?

✓ Good combinations
Magnesium (Glycinate/Threonate)
L-Theanine (Green Tea Extract)
Ashwagandha (KSM-66)
✕ Avoid combinations
Alcohol
Caffeine (raat ko)
High-dose Vitamin B12 (at bedtime)
📅 Melatonin sone se 30-60 min pehle lo. Magnesium bhi saath ya 1 hr pehle. B12 subah lo — raat ko nahi. Alcohol us raat pe nahi.
Classical remedies

Homeopathic alternatives

⚕️ Ye remedies severe deficiency mein supplement ki jagah nahi — supplement ke saath complement role mein. Doctor ki guidance zaroori hai.
Coffea Cruda
Mind bilkul active, thoughts nahi rukti, slightest noise jagati hai, hypersensitivity to all senses — ye insomnia classic Coffea Cruda picture hai. Overjoyed ya excited hone ke baad bhi. — Overactive mind ko calm karne ki koshish karta hai. Hypersensitivity aur racing thoughts wali insomnia mein traditionally use hota hai. Sleep ki preparation mein body ko signal dene ki koshish.
Nux Vomica
Late night work, alcohol/caffeine abuse, stress — 3-4 AM uthna aur phir neend aana subah hone par. Urban professional insomnia. Irritable aur chidchide log. — Stress-related circadian disruption aur lifestyle-induced insomnia mein helpful. Liver aur nervous system support karta hai — digestion aur sleep dono pe positive asar.
Passiflora Incarnata
Sleeplessness with exhaustion — body tired but mind restless. Convulsive restlessness, children aur elderly mein particularly useful. — Nervous exhaustion ke saath sleeplessness mein madadgar. Mother tincture 10-15 drops warm water mein sone se pehle traditionally use hoti hai. Passiflora GABA-like calming effect dikhata hai kuch research mein.
🚫 Bust the myth

Myths & galat fehmiyan

MYTH
Melatonin sirf neend ki goli hai — koi bhi le sakta hai
FACT
Melatonin ek HORMONE hai, sirf ek neem-hakim supplement nahi. Ye body ki endocrine system ka hissa hai. Galat dose ya timing se circadian rhythm aur khrab ho sakta hai — WORSE insomnia possible.
MYTH
Zyada melatonin = aur achchi neend
FACT
GALAT. 0.5 mg melatonin often 5 mg jitna effective hai sleep onset ke liye. Studies show karte hain ki lower doses zyada physiological hain. Higher doses daytime drowsiness aur vivid dreams create karte hain.
MYTH
Melatonin non-habit forming hai toh roz lena safe hai
FACT
Long-term daily use endogenous melatonin production suppress kar sakta hai — body apna banana band karne lagti hai (downregulation). Pehle sleep hygiene fix karo, melatonin short-term band-aid ki tarah use karo.
MYTH
Melatonin pregnancy mein safe hai — natural hormone hai
FACT
BILKUL GALAT. Pregnancy mein melatonin supplement AVOID karna chahiye. Fetal development par effect properly studied nahi. "Natural" ka matlab safe nahi hota — progesterone bhi natural hormone hai aur pregnancy mein carefully managed hoti hai.
MYTH
Melatonin sirf jet lag ke liye hai
FACT
Melatonin jet lag mein zaroor help karta hai lekin shift workers, blind individuals ka circadian rhythm reset karna, delayed sleep phase disorder (DSPD), aur age-related insomnia mein bhi evidence-based use hai.
20 sawaal

Frequently asked

01
Melatonin sone se kitni der pehle lena chahiye?
+

Immediate release: sone se 30–60 minutes pehle. Sublingual drops: 15–20 minutes pehle. Extended release: 60–90 minutes pehle. Timing equally important hai dose se — same time roz lo consistency ke liye.

02
Melatonin ki sahi dose kya hai?
+

Chhoti dose se shuroo karo — 0.5 mg ya 1 mg. Maximum 5 mg generally recommended. Most studies mein 1–3 mg effective paya gaya hai sleep onset ke liye. Zyada dose zyada better nahi — often side effects zyada milte hain.

03
Kya melatonin bachcho ko de sakte hain?
+

Sirf pediatrician ki guidance mein. ADHD, autism spectrum disorder ya certain developmental conditions mein sleep problems ke liye pediatricians recommend karte hain — lekin khud se mat do. Dose children mein bahut alag hoti hai.

04
Melatonin kitne din mein kaam karna shuru karta hai?
+

Blood level same raat badhta hai — acute effect hota hai. Lekin consistent sleep improvement ke liye 1–7 din lagein choke hain. Agar 2 hafte mein koi fark nahi, dose ya timing reconsider karo aur doctor se milein.

05
Kya melatonin se neend ki aadat pad jaati hai?
+

Direct dependency nahi padti jaise benzodiazepines se padti hai. Lekin long-term daily use se body apna melatonin banana kam kar sakti hai (receptor downregulation). Isliye cyclically use karo — zaroorat mein, hamesha nahi.

06
Melatonin aur alcohol saath lena kya safe hai?
+

Bilkul nahi. Dono CNS depressants hain — combination se excessive sedation, next-day cognitive impairment, aur coordination problems ho sakte hain. Melatonin lene wali raat alcohol avoid karo.

07
Blood pressure ki dawai ke saath melatonin le sakte hain?
+

Depends on which medicine. Beta-blockers (atenolol, metoprolol) natural melatonin suppress karte hain — supplement helpful ho sakta hai but cardiologist se puchho. Calcium channel blockers ke saath generally safer but confirm karo.

08
Kya melatonin weight loss mein help karta hai?
+

Indirect evidence hai. Achchi neend se cortisol normal rehta hai, ghrelin (hunger hormone) balanced rehta hai — jo weight management mein help karta hai. Direct fat-burning effect melatonin ka nahi hai. Sleep quality improve karo, weight automatically better manage hoga.

09
Shift workers melatonin kab lein?
+

Shift workers ke liye timing tricky hai — sleep schedule irregular hoti hai. Generally designated sleep time se 30 min pehle lo, chahe raat ho ya din. Sleep mask aur dark room ke saath combination zyada effective hai.

10
Melatonin se kya side effects hote hain?
+

Common: daytime drowsiness (especially zyada dose mein), headache, dizziness, nausea. Less common: vivid dreams ya nightmares, mood changes, hypothermia. Rare: allergic reaction. Side effects generally dose-dependent hain — dose kam karo to resolve hote hain.

11
Melatonin aur depression ka kya connection hai?
+

Melatonin seasonal affective disorder (SAD — winter depression) mein therapeutic role hai. Serotonin-melatonin pathway related hain. Lekin clinical depression ke liye melatonin REPLACEMENT nahi hai antidepressants ka — psychiatrist se milein.

12
India mein melatonin OTC milta hai ya prescription lagti hai?
+

India mein melatonin 1mg, 3mg, 5mg commonly OTC available hai (Sleepwell, SleepMelts, various brands). Schedule H drug nahi hai officially. Lekin self-prescribe mat karo — especially agar psychiatric ya cardiac medicines le rahe ho.

13
Melatonin lene ke baad bhi neend nahi aayi — kya karein?
+

First: timing check karo — sone se 30–60 min pehle lena chahiye. Second: environment check — room dark aur cool hona chahiye. Third: dose too high bhi problem cause kar sakta hai — try 0.5 mg. Fourth: underlying anxiety ya depression rule out karo doctor se.

14
Kya melatonin immune system ke liye acha hai?
+

Emerging research mein melatonin mein antioxidant aur immunomodulatory properties paayi gayi hain. COVID-19 mein adjuvant ke roop mein investigated hua. Lekin immune booster ke roop mein main use mat karo — sleep improvement hi primary indication hai.

15
Melatonin kab band karna chahiye?
+

Agar sleep problem solve ho gayi — band karo. Sleep hygiene improve ho gayi toh body apna melatonin manage kar leti hai. Gradually band karo — abruptly band karne se temporary sleep disruption ho sakta hai.

16
Anxious hone ki wajah se neend nahi aati — melatonin kaam karega?
+

Partial help milegi. Melatonin sleep timing set karta hai, anxiety treat nahi karta. Anxiety-related insomnia ke liye L-Theanine + Melatonin combination better hai. Severe anxiety mein psychologist ya psychiatrist se CBT-I (Cognitive Behavioral Therapy for Insomnia) zyada effective hai.

17
Melatonin khana khane ke baad lena chahiye ya khali pet?
+

Khana khane ke baad lena zyada preferred hai — fatty meal ke saath absorption slightly better hoti hai. Lekin heavy meal se avoid karo — 1–2 ghante baad light snack ke saath ideal. High carb snack + melatonin = good combo for sleep.

18
Kya melatonin cancer mein helpful hai?
+

Preliminary research mein melatonin mein oncostatic properties (tumor growth inhibit karne wali) paayi gayi hain. Kuch studies mein chemo side effects reduce hue. Lekin cancer treatment melatonin SE NAHI hoti — oncologist ke protocols follow karo. Adjuvant ke roop mein oncologist ki guidance mein discuss karo.

19
Melatonin ka natural alternative kya hai supplement ke alawa?
+

Sleep hygiene: same time sona-uthna, blue light block (orange glasses raat ko), dark room, cool temperature (18–22°C). Natural foods: raat ko pista, warm milk, banana. Relaxation: meditation, warm bath. Ye sab pehle try karo — supplement last resort ho.

20
Elderly mein melatonin ka use safe hai?
+

Yes — elderly mein melatonin production naturally decreases with age (pineal gland calcification). Low-dose melatonin (0.5–1 mg) elderly insomnia mein evidence-based safe option hai. Lekin physician se pehle confirm karo — multiple medications hoti hain usually jinka interaction possible hai.

Disclaimer
"Ye jaankari educational purpose ke liye hai. Supplements aapke doctor ki advice ke saath hi lein. Self-prescribed high-dose supplements harmful ho sakte hain."
— Dr. Shadab Khan (MD Homoeopath)
Personal plan
Aapka case unique hai.
Melatonin ki dose aur form aapki age, condition, current medicines par depend karte hain. Dr. Shadab se WhatsApp consult karein.
💬 Start consult
Get tested
Serum Melatonin / Salivary Melatonin (DLMO Test)
Blood level confirm karne ke liye test karwayein.
Related vitamins
Lab tests
🔬 Thyroid TSH Test›
🔬 Cortisol TestSOON
Diet charts
Melatonin deficiency se judi bimariyon ke liye Indian diet charts
References: NIH Office of Dietary Supplements · ICMR Recommended Dietary Allowances · Boericke, Allen · Dr. Shadab's 12+ yrs clinical practice.
📲 Consult Now