What Is Melatonin?
Melatonin is a neurotransmitter well known for its sleep regulating abilities. The body can produce melatonin on its own, especially when darkness increases its production and initiates the sleep cycle.  Though melatonin is found naturally in a wide variety of foods such as tomatoes, walnuts, beer, and olive oil, effective amounts of this compound can be most easily attained through supplementation. 
Melatonin Pills and Sleep Quality
Numerous studies show that supplementing with melatonin can benefit sleep quality and aid in reducing sleep latency â€” the time it takes to fall asleep â€” regardless of age. [3,4,5] The mechanism for this may be related to a decrease in overall body temperature.  In addition to promoting healthy sleep patterns, taking a melatonin supplement can also help reduce jet lag associated with traveling through multiple time zones, if taken close to the target bedtime at the destination.* 
Cellular Health Properties of Melatonin
While melatonin is most well-known for promoting sleep quality, it has other benefits too. One study found that melatonin supplementation can benefit cellular health profiles.* 
Miscellaneous Benefits of Melatonin Pills
Melatonin supplementation can provide a whole range of benefits in addition to its sleep-promoting abilities. Longevity promotion is another possible benefit of melatonin supplementation, as melatonin declines with age and melatonin and the pineal gland are high associated with longevity.  Melatonin can also enhance the bioavailability of tryptophan, another supplement that can help promote sleep and is a producer of melatonin.* 
Is Melatonin Addictive?
Melatonin is a natural hormone and is non-addictive. Taking melatonin supplementation does not create negative feedback, which is when the body produces less of a hormone associated with supplementation. While it is non-addictive, taking too much melatonin or taking it at the wrong times (such as during daylight) can interfere with oneâ€™s sleep cycle.
The recommended dosage is one 0.5mg capsule daily.