Farewell, prescription pad. From later this year New Zealanders will be able to stroll into any pharmacy and buy melatonin, no GP visit required. Medsafe’s re‑classification lets pharmacists supply immediate‑release tablets up to 5 mg (or 3 mg modified‑release) in ten‑day or month‑long packs for jet lag and primary insomnia — a quietly revolutionary shift for many.

For the uninitiated, melatonin itself is essentially dusk in molecular form — a hormone the pineal gland secretes when light recedes. Swallowed, it slips through the blood–brain barrier and taps the body’s master clock, lowering core temperature, easing blood pressure, and cueing cortisol to drop so — in theory — eyelids grow heavy. Because it synchronises rather than sedates, next‑day grogginess is uncommon and serious side‑effects remain rare.

But the question on everyone’s lips is does it actually work? A 2024 systematic review found about 4 mg taken three hours before bed trimmed sleep‑onset by roughly ten minutes and nudged total slumber upward. Benefits bloom for circadian‑rhythm glitches — trials show melatonin can advance bedtime by up to 40 minutes in those struggling with delayed‑sleep‑phase disorder, and for those lucky enough to be Europe-bound this winter, it’s also been proven to help long‑haul travellers resynchronise faster.

Melatonin isn’t a silver bullet, but used thoughtfully it can support the descent into sleep — and, luckily, it’s now set to be as close as your local chemist. As always, timing and dosage matter, so chat with your pharmacist before you dim the lights for a restorative rest.