Supplements
Melatonin
Evidence ratingHigh
A sleep hormone released by the pineal gland. A meta-analysis of 19 RCTs reports it shortened time to fall asleep by about 7 minutes on average, lengthened total sleep time, and significantly improved sleep quality. It is considered especially helpful for circadian disruptions like jet lag and shift work, with low doses (0.5–1 mg) shown to work as well as higher ones.
A well-studied, foundational ingredient
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Effects reported in research
Shorter time to fall asleep and improved sleep quality reported in meta-analysis
Considered especially effective for jet lag and shift-work circadian disruption
Low doses (0.5–1 mg) shown to be effective
Dosage & timing
- Studies use 0.5–5 mg/day, with low doses (0.5–1 mg) considered sufficient.
- It is typically taken 30–60 minutes before bed.
- Note that in Japan melatonin is a prescription medicine (low-dose supplements are widely sold overseas).
Cautions
- •Daytime drowsiness, headache, and dizziness have been reported.
- •Pregnant or breastfeeding people and those with autoimmune conditions should consult a doctor.
- •Mind interactions with sleep, anticoagulant, and blood-pressure medications.
- •It is not a cure-all sleep aid and assumes good sleep hygiene.
- •This site is for educational reference only.
Supporting research
Last checked: 2026-06-25