What Is Melatonin and How Does It Work? (ADHD & Sleep)

If you're struggling with sleep and have ADHD, you're not alone. Sleep issues can significantly impact your daily life, mood and overall wellbeing.

This comprehensive guide will help you understand melatonin, how it specifically benefits ADHD-related sleep challenges, important safety considerations, guidance tailored to the UK and practical strategies to improve your sleep and increase your quality of life.

Firstly, what is Melatonin?

Melatonin is a hormone naturally produced by the pineal gland in your brain, primarily responsible for regulating your sleep-wake cycles, known as circadian rhythms. Typically, melatonin levels increase in the evening, peak overnight and decrease by morning. Modern lifestyles, such as excessive screen time and irregular sleep patterns, often disrupt this natural production cycle.

How Melatonin works

Darkness triggers your brain to release melatonin, signalling your body to prepare for sleep. Conversely, exposure to bright light or screen devices suppresses melatonin production, causing difficulties falling asleep and disruptions to the sleep cycle.

Melatonin’s role in ADHD

Sleep problems are common among individuals with ADHD due to factors like hyperactivity, anxiety, medication side effects, or inherent neurological differences. ADHD often involves an imbalance of neurotransmitters like dopamine, which can significantly affect sleep quality.

Research indicates that melatonin supplements can effectively help people with ADHD establish healthier sleep patterns, thereby improving attention, mood regulation, emotional resilience and overall daily functioning.

Melatonin dosages and recommendations

Melatonin dosage should always be tailored individually based on age, body weight, severity of sleep disruption and personal response:

• Children (6–12 years): Begin with 0.5mg–1mg approximately 30–60 minutes before bedtime.
• Adolescents (13–17 years): Typically recommended doses range from 1–3mg.