Melatonin
Compliments Melatonin 10 mg is a natural health product licensed by Health Canada.
It contains melatonin in the form of an immediate-release tablet. Its scoreable tablet also allows for a 5-mg dose, providing dosing flexibility.
Like all licensed natural health products, it should be used in accordance with the recommendations and warnings on its packaging.
What is melatonin?
Melatonin is a hormone naturally produced by our bodies, mainly when the light dims at the end of the day. Often called the “sleep hormone,” it plays a key role in regulating our biological clock by signalling to the brain that it’s time to prepare for rest.
Contrary to a widely held belief, melatonin isn’t a sleeping pill. It acts primarily as a biological signal that promotes the synchronization of the sleep-wake cycle.
What is its role in the body?
The body functions according to an internal biological clock—known as the circadian rhythm—which regulates sleep, body temperature, appetite and certain hormonal secretions, among other things.
In the evening, as the light fades, melatonin production increases. This signals to the body that it is time to prepare for sleep and helps maintain synchronization between the body’s internal clock and the natural day-night cycle.
In what situations can it be helpful?
Melatonin can be especially helpful when the biological clock is disrupted.
In particular, it is used:
- For jet lag
- When the sleep-wake cycle is out of sync
- For some people who work rotating shifts
- When a person naturally falls asleep very late
- For occasional difficulty falling asleep
On the other hand, its effectiveness may be more limited when sleep disorders are primarily related to stress, anxiety, chronic pain or another medical condition. An evaluation by a healthcare professional is then recommended.
How does it work?
Melatonin does not directly induce sleep. Instead, it helps the body recognize when it’s time to fall asleep.
Its effectiveness therefore depends as much on when it’s taken as it does on maintaining good sleep habits.
How do you use it properly?
According to Health Canada’s recommendations, melatonin is generally taken 30 to 60 minutes before bedtime, with or without food.
As with any natural health product, it’s important to follow the directions on the product label.
If sleep problems persist for more than four weeks, it is recommended that you consult a healthcare professional.
Did you know?
The light emitted by phones, tablets and computers can temporarily reduce the body’s natural production of melatonin. Limiting screen time before bed can therefore help you fall asleep more naturally.
Good habits to adopt
Melatonin is not a substitute for good sleep hygiene. To promote quality sleep:
- Maintain a regular bedtime and wake-up time
- Limit screen use before bedtime
- Engage in regular physical activity
- Reduce caffeine and alcohol intake in the evening
- Choose a quiet, dark and cool room
Melatonin can support these habits, but it doesn’t replace them.
5 key takeaways
- Melatonin is a hormone naturally produced by the body.
- It helps synchronize the biological clock.
- It can be helpful when the sleep-wake cycle is disrupted.
- A higher dose isn’t necessarily more effective.
- A healthy lifestyle remains the foundation of quality sleep.
ÉESNQ tip
Melatonin can be helpful when used for the right indication, at the right time and according to the recommended usage.
The ÉESNQ recommends a holistic approach to sleep based primarily on healthy lifestyle habits, to which melatonin can be added when appropriate.
About the ÉESNQ Tips
The École d’Enseignement Supérieur de Naturopathie du Québec (ÉESNQ) is a nonprofit organization whose mission is to train competent practitioners and contribute to the development of rigorous, credible and accessible information on natural health (for more information, visit https://www.eesnq.com).
The information presented in this section was prepared by the ÉESNQ teaching team and is provided for informational and educational purposes. It is based on the scientific knowledge available at the time of writing, as well as on the recommendations and claims authorized by Health Canada.
It is not a substitute for the advice, diagnosis or treatment provided by a doctor, pharmacist or other healthcare professional. Before using a natural health product, it is recommended that you carefully read the indications, contraindications and warnings on the packaging. If you have any questions, health concerns, are pregnant, breastfeeding or taking medication, consult a healthcare professional.
