Almost half of adults across Europe do not sleep with the quality they need. Falling asleep is a struggle, screens delay sleep and today's schedules throw the internal clock out of sync. Melatonin is the body's natural answer to all of this — and understanding how it works changes the way you use it.
What is melatonin
Melatonin is a hormone produced by the pineal gland, located in the brain. Its function is straightforward: to tell you that night has arrived. When it gets dark, levels rise; when dawn breaks, they fall. That cycle is what regulates your internal clock.
The problem is that artificial light — especially from screens — delays that rise. The brain receives light and cannot fully trigger the sleep signal. The result: you go to bed, but your body never quite switches off.
What is it used for as a supplement
Exogenous melatonin (the kind you take as a supplement) reinforces that signal when the body itself does not send it with sufficient strength. The European Food Safety Authority (EFSA) recognises that 1 mg of melatonin taken before sleep helps reduce the time needed to fall asleep. It is one of the few supplement claims with solid scientific backing in Europe.
It also has support for relieving the feeling of jet lag when travelling between time zones.
How much melatonin do you need
Less than most people think. Studies show that low doses of between 0.5 and 1 mg are just as effective as higher doses — and with less risk of feeling groggy the next day. High doses (5–10 mg) sold in some countries offer no advantage for normal sleep and can build tolerance over time.
In divain ZEN DREAMS the dose is 1.8 mg, within the range recommended by the EFSA for the sleep effect.
When to take it
Between 30 and 60 minutes before going to bed. Taking it too early or too late reduces its effect. Consistency also matters: your body responds better when taking it is part of a fixed routine.
Does it cause dependence?
No. Melatonin is a hormone your own body produces. Supplementing it does not inhibit natural production or cause physical dependence. You can stop taking it without any withdrawal symptoms.
Melatonin alone or with other plants
Melatonin does the main work: shortening the time it takes to fall asleep. But if the problem is that you arrive in bed with your mind racing, relaxing plants such as passionflower, valerian and California poppy help to ease that prior tension. GABA, a natural messenger of the nervous system, also helps reduce mental activity before sleep.
That is why DREAMS combines melatonin with that group of plants and GABA: melatonin gives the signal, the rest prepares the ground.
Who it is for and who it is not for
Melatonin is suitable for adults who take a long time to fall asleep, who travel across time zones or who work variable shifts. It is not recommended during pregnancy or breastfeeding, in those under 18, or combined with sleeping pills or anxiolytics without first consulting a healthcare professional.
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