Melatonin Guide

Melatonin is a hormone involved in the body’s sleep-wake cycle. Learn how supplemental melatonin can support occasional sleep problems, disrupted schedules, and jet lag.¹

✅ Reviewed by Jamieson's Science Team

Quick Answers

What does melatonin do?

Melatonin helps regulate the body’s sleep-wake cycle and can be used as a sleep aid for occasional sleeplessness.¹

When should you take melatonin?

Health Canada’s oral monograph recommends taking melatonin as needed, 30 to 60 minutes before bedtime.¹

Can melatonin help with jet lag?

Yes. Melatonin can help reduce jet lag symptoms when travelling across multiple time zones.¹

Is melatonin for children?

Health Canada’s natural health product monograph is for adults. Melatonin sold for sleep-related use in people under 18 is regulated differently in Canada.¹,²

What is melatonin?

Melatonin is a hormone involved in regulating the body’s circadian rhythm, or sleep-wake cycle. Supplemental melatonin is used as a sleep aid for adults.¹ 

It may help with occasional sleeplessness, altered sleep schedules, and sleep disruption related to jet lag or shift work.¹

How does melatonin support sleep?


Supplemental melatonin can help reduce the time it takes to fall asleep and may increase total sleep time when sleep schedules are disrupted.¹ 

Health Canada also recognizes melatonin for helping reset the sleep-wake cycle and reduce symptoms associated with jet lag.¹ 

Which health goals can melatonin support?

Sleep Support

Melatonin can help reduce the time it takes to fall asleep and support sleep when your schedule is disrupted.¹

Jet Lag Relief

Melatonin can help reduce sleep disturbance and daytime fatigue associated with jet lag.¹

Disrupted Sleep Schedules

Melatonin may help increase total sleep time when sleep schedules are altered, including with shift work.¹

How can melatonin fit into your routine?

Melatonin is generally used when your normal sleep schedule is temporarily off track. 

  • Trouble falling asleep: It may help with occasional sleeplessness.¹ 
  • After travel: Melatonin can support sleep when crossing multiple time zones.¹ 
  • For shift work: It may help when work hours disrupt your usual sleep schedule.¹ 
  • Keep a bedtime routine: Consistent sleep and wake times can also help support your sleep-wake cycle.

*It is important to consult your trusted healthcare practitioner before adding any new natural health supplement to your routine. 

What should you look for in a melatonin supplement?

Start with what you need, then choose a product that fits your sleep routine.

  • Check the strength: Jamieson offers melatonin in strengths from 1 mg to 10 mg. 
  • Choose a format: Options include fast-dissolving tablets, gummies, caplets, chewables, and sprays. 
  • Consider release type: Immediate and timed-release products are designed differently. 
  • Review combination formulas: Some products pair melatonin with magnesium, tart cherry, chamomile, or passionflower. 
  • Follow the label: Timing and directions vary by product. 
  • Look for an NPN: Choose a licensed natural health product with an eight-digit NPN. 
  • Look for quality: Jamieson products are backed by the Jamieson 360 Quality Promise. 

For more than 100 years, Jamieson has combined scientific expertise with rigorous quality testing. Every product is backed by the Jamieson 360 Quality Promise. 

*It is important to consult your trusted healthcare practitioner before adding any new natural health supplement to your routine. 

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FAQs
How long before bed should you take melatonin?

Health Canada’s oral monograph recommends taking melatonin as needed, 30 to 60 minutes before bedtime.¹

Does melatonin help you fall asleep faster?

Yes. Health Canada recognizes melatonin as a sleep aid that can help reduce the time it takes to fall asleep.¹

Can melatonin help with jet lag?

Yes. It may help reduce sleep disturbance and daytime fatigue associated with jet lag, particularly when travelling across multiple time zones.¹

Sources

1. Health Canada. Melatonin — Oral Monograph. Natural and Non-prescription Health Products Directorate. Updated December 19, 2025.[Text Wrapping Break]https://webprod.hc-sc.gc.ca/nhpid-bdipsn/dbImages/mono_melatonin--oral_english.pdf 

2. Health Canada. Natural Health Products Ingredients Database — Melatonin.[Text Wrapping Break]https://webprod.hc-sc.gc.ca/nhpid-bdipsn/ingredReq?id=1773 

3. Health Canada. Licensed Natural Health Products Database — Melatonin 3 mg, NPN 80015041.[Text Wrapping Break]https://health-products.canada.ca/lnhpd-bdpsnh/info?licence=80015041