Melatonin and Sleep Disorders: What Does the Science Say?

Trouble falling asleep, waking up during the night, or jet lag? Melatonin, nicknamed the "sleep hormone," is often recommended as a supplement. But its effectiveness depends on the dose, timing, and type of sleep disorder. Here's what clinical research says about how to use it wisely and safely—with products available at Pharmaplusfrance.store.

What is melatonin?

Melatonin is a hormone naturally secreted by the pineal gland, especially in the evening when there is no light. It regulates our sleep-wake rhythm and prepares the brain for sleep [1] .

👉 Its production decreases with age or can be disrupted by exposure to screens, stress, and shift work.

Which sleep disorders are affected?

• ✅ Difficulty falling asleep: Several studies show that melatonin taken 30 to 60 minutes before bedtime reduces the time it takes to fall asleep, especially in subjects aged 55+ or under stress [2] .
• ✅ Jet lag: Recommended by EFSA to reduce the effects of jet lag when taken at local bedtime from the ^first day of travel [3] .
• ✅ Rhythm disorders (night work, autistic children, elderly people) : Melatonin can regulate altered biological rhythms [4] .

⚠️ Not indicated for nighttime awakenings or insomnia of psychological origin.

What dose and form should I choose?

• Validated effective dose: between 0.5 mg and 1.9 mg according to EFSA [3]
• Orodispersible or sublingual forms: for faster action
• Formulations with plants: valerian, passionflower useful if associated anxiety

Validated clinical results

• A meta-analysis of 19 clinical trials demonstrated a significant reduction in sleep onset time (–7 min on average) in adults taking melatonin [2] .
• A study of night shift workers confirmed improved sleep quality and daytime alertness [4] .

Scientifically validated practical advice

• ⏱ Take 0.5 to 1.9 mg of melatonin 30 to 60 min before bedtime [3]
• 💡 Reduce exposure to blue light (screen, LED) in the evening to promote natural production [1]
• 🚫 Do not combine with sedatives without medical advice
• 📆 Use as a 15 to 30 day course of treatment, depending on the problem

Products available on Pharmaplusfrance.store

• Melatonin 1.9 mg orally dispersible, natural and non-habit forming
• Sleep supplement melatonin + passionflower + valerian, for falling asleep + anxiety
• Special jet lag formula, low dose and occasional use

All our products are certified, non-addictive and non-daytime drowsy.

Conclusion

Melatonin can be an effective aid in reducing the time it takes to fall asleep or alleviating jet lag, provided the correct dosage, timing, and directions are followed. The products available on Pharmaplusfrance.store are formulated for this purpose and tested for high tolerance.

Scientific references

1. Arendt J. Melatonin and human rhythms, Chronobiol Int. 2006.
2. Ferracioli-Oda E et al. Meta-analysis: the efficacy of melatonin for sleep disorders, PLoS One. 2013.
3. EFSA Panel. Scientific opinion on the substantiation of health claims related to melatonin, EFSA Journal. 2010.
4. Sletten TL et al. Melatonin for the treatment of shift work disorder, Sleep. 2017.

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