Melatonin is marketed as a “natural” fix for sleep — but there’s more to the story, especially during perimenopause and menopause. Melatonin has an interesting relationship with menopause because estrogen supports the production of melatonin, among other influences. The bottom line: low estrogen + low melatonin = NO SLEEP!
Let’s break it down:
Melatonin helps regulate your circadian rhythm (your sleep-wake cycle). Your body produces it in small amounts (about 0.3 mg nightly) — so taking 5 or 10 mg from a supplement can easily flood your system.
🔍 Why that matters: Overdosing on melatonin can lead to grogginess, disrupted rhythms, and potentially interfere with your body’s own hormone regulation — already in flux during menopause.
Many melatonin supplements contain 3–10 mg per dose — far beyond what’s needed. Research suggests that 0.3–1 mg is enough to support your sleep cycle without overwhelming your system.
💡 Tip: If you use it, start low and give it time to work (1–2 hours before bed).
A 2017 study in Journal of Clinical Sleep Medicine found that melatonin content varied by up to 478% from what the label claimed — and some products were contaminated with serotonin, another potent brain chemical.
👀 Unless a product is third-party tested, you can’t be sure what you’re getting.
Melatonin won’t “knock you out.” It acts more like a bedtime cue — telling your brain that it’s dark and time to wind down.
That means if your sleep issues are caused by:
🥵 Hot flashes
😰 Anxiety
😣 Joint pain or discomfort
…then melatonin may not address the root cause. In fact, melatonin helps with sleep cycle timing, research shows it does not have a significant impact as a sleep aid. Dr. Huberman's podcast with Matthew Walker outlines the most recent research.
Even though it’s available over-the-counter, melatonin can cause:
💤 Daytime drowsiness
😵 Headaches or dizziness
🌀 Vivid dreams or nightmares
😕 Mood changes (especially in higher doses)
✈️ Jet lag
🌙 Delayed sleep phase (night owls trying to reset)
🔄 Temporary sleep rhythm disruption
🧪 Low-dose, short-term use
Melatonin can support sleep in specific situations — but it’s not a fix-all, especially not during hormonal transitions like menopause. For many women, night sweats, anxiety, or pain are the bigger sleep disruptors.