Melatonin

Melatonin is a hormone that is produced by the pineal gland in the brain. It’s important in regulating our bodies cycle of sleep and wakefulness. Melatonin supplements may be helpful in treating sleep disorders, such as delayed sleep phase, where falling asleep may take longer. It may also provide some relief from insomnia and jet lag. In Australia, Melatonin is available over the counter in a homeopathic form. For pharmaceutical formulas, these require a prescription from your healthcare professional.

What does melatonin do?

Levels of melatonin in the body naturally fluctuate within a 24 hour period. More is produced at night when it’s dark, and less is secreted when there is bright light during the day. In the two hours before you go to sleep, melatonin levels start to rise, making you feel sleepy. This is why melatonin is often referred to as “the hormone of darkness” and plays a crucial role in setting our body clock.

What is melatonin used for?

The main reason people take melatonin is to help with insomnia and sleep disorders such as delayed sleep phase. Another popular reason to take melatonin is to combat jet lag when travelling. It may help the body reset its internal body clock to adjust to a different time zone.

Different forms of melatonin

• Homeopathic melatonin tablets or sprays are available off the shelf, usually in the supplement section of a pharmacy or health food shop. Homeopathic products vary significantly from those available on prescription. The active ingredient is heavily diluted and energised, which forms the basis of homeopathic principles. Unlike conventional medicines, which typically report drug potency in milligrams, homeopathic potency is indicated by a number followed by an X or C. The potency of a medicine, such as 6X or 30C, tells you how many times and by what ratio the base substance has been diluted.
• Prescribed melatonin, usually measured in milligrams, is only available in Australia via a prescription. Doses can vary from 1mg to 5mg per tablet.
• Compounded melatonin can be made in various formulas and strengths but a prescription is still required.

How long does Melatonin last?

Melatonin supplements, known for their action in aiding sleep, typically remain effective for around five hours. The duration of their effect, however, can vary based on factors like dosage, the formulation of the supplement and individual differences in how the body processes it.

Can you buy Melatonin in Australia?

In Australia melatonin is scheduled as a prescription only medication which helps to ensure that individuals who use it, receive medical guidance and oversight when using. 

For specific formulations like modified release melatonin tablets (2mg), these are available over-the-counter for adults over 55+ years old, providing a safe and regulated option for those who need it. 

This scheduling framework guarantees that melatonin products are manufactured and distributed according to good manufacturing practices (GMP) standards, minimizing the risk of contamination, adulteration or inconsistent dosages.

By purchasing in Australia, individuals can trust that they’re getting a high-quality product that meets stringent safety and efficacy standards, ultimately prioritising health and wellbeing.

What if Melatonin isn’t available?

If Melatonin isn’t available for your age group or isn’t the right option for you, there are a number of other supplements or herbs that may help to support sleep.

• Magnesium glycinate may help to promote sleep and relaxation
• Passionflower is a herb that may help to reduce mild stress and restlessness
• Chamomile has a long history of being used to promote calmness
• Lemon balm and valerian may help in promoting sleep
• Kava has a long history of traditional use for helping to reduce mild anxiety

If you’re considering taking a supplement to help with sleep or would like to discuss melatonin, it’s important to speak with your healthcare professional to determine if it’s suitable for you.

Other ways to improve sleep

Adopting ongoing habits may help to promote quality sleep. Here are our top sleep hygiene habits:

1. Avoid screen time 1-2 hours before bed. The blue light from screens can interfere with melatonin production, the hormone that helps us feel sleepy. Try reading a book or practising relaxation exercises as a screen-free way to wind down.
2. Avoid caffeine and alcohol. Both can interfere with sleep quality and disrupt your sleep cycles. If you’re sensitive to caffeine, aim to avoid it after midday, and keep alcohol consumption moderate, especially in the evening.
3. Create a sleep-friendly environment. Set up your bedroom to be cool, dark, and quiet to signal your body it’s time to rest. You might try blackout curtains, white noise, or a fan to keep your space comfortable for better, uninterrupted sleep.

Bedtime routine for kids

A consistent routine and sleep-friendly environment may help to reduce resistance when it comes to bedtime. It also helps signal to your child's body that it's time for sleep. Ideas to achieve this:

• Relaxing activities like reading, storytelling or gentle stretches.
• Dimming lights in the evening to help regulate your child's circadian rhythms.
• Ensuring the bedroom is cool, quiet, and dark to promote better sleep quality. Consider using blackout curtains, white noise machines, or a fan to create an ideal sleep environment.
• Limiting screen time for at least an hour before bed. Similar to adults, the blue light may interfere with melatonin.
• A warm bath or shower can help relax your child's muscles and calm their mind. The drop in body temperature after the bath can also promote sleepiness.
• A balanced and nourishing dinner that includes sleep-promoting nutrients like tryptophan (found in turkey, chicken, and fish), magnesium (found in leafy greens, nuts, and seeds), and complex carbohydrates can support better sleep. Avoid heavy meals close to bedtime, but a light, healthy snack can be beneficial if your child is hungry before bed.
• Try calming drinks like warm milk as it also contains tryptophan. Herbal teas like chamomile can also have a calming effect, but consult with a healthcare professional before introducing these.

By incorporating these habits into you and your child's daily routine, you can support sleep health naturally and effectively.

References:

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• Costello RB, Lentino CV, Boyd CC, O'Connell ML, Crawford CC, Sprengel ML, Deuster PA. The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature. Nutr J. 2014 Nov 7;13:106. doi: 10.1186/1475-2891-13-106. PMID: 25380732; PMCID: PMC4273450.
• Australian Government Depart of Health and Aged Care Therapeutic Goods Administration 2020. Accessed Septemeber 2025. https://www.tga.gov.au/resources/publication/scheduling-decisions-interim/scheduling-delegates-interim-decisions-and-invitation-further-comment-accsacms-november-2016/32-melatonin
• Masters A, Pandi-Perumal SR, Seixas A, Girardin JL, McFarlane SI. Melatonin, the Hormone of Darkness: From Sleep Promotion to Ebola Treatment. Brain Disord Ther. 2014;4(1):1000151. doi: 10.4172/2168-975X.1000151. PMID: 25705578; PMCID: PMC4334454.
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• Better Health Channel, 2024. Homeopathy. Accessed September 2025. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/homeopathy
• Givler D, Givler A, Luther PM, Wenger DM, Ahmadzadeh S, Shekoohi S, Edinoff AN, Dorius BK, Jean Baptiste C, Cornett EM, Kaye AM, Kaye AD. Chronic Administration of Melatonin: Physiological and Clinical Considerations. Neurol Int. 2023 Mar 15;15(1):518-533. doi: 10.3390/neurolint15010031. PMID: 36976674; PMCID: PMC10053496.
• The Sleep Foundation, 2025. How long does Melatonin last? Accessed September 2025. https://www.sleepfoundation.org/melatonin/how-long-does-melatonin-last
• Sleep Foundation, 2025. Bed time routine for children. https://www.sleepfoundation.org/children-and-sleep/bedtime-routine
• Lameese D. Akacem, Kenneth P. Wright, Monique K. LeBourgeois, Bedtime and evening light exposure influence circadian timing in preschool-age children: A field study, Neurobiology of Sleep and Circadian Rhythms, Volume 1, Issue 2, 2016, Pages 27-31, ISSN 2451-9944, https://doi.org/10.1016/j.nbscr.2016.11.002.