Evidence grade: B
A meta-analysis found melatonin helps people fall asleep about 7 minutes faster and sleep slightly longer. Effects are small but consistent. Label doses often differ from what is in the bottle.
What it is
A hormone your brain releases as it gets dark, signaling that it is night. Supplements are usually synthetic.
What people claim
- Falling asleep faster
- Easier jet-lag recovery
- Better sleep for shift workers
Doses used in studies
Studies commonly use 0.5–5 mg, taken 30–60 minutes before the target bedtime. Lower doses often work as well as higher ones.
These are amounts researchers tested, not a recommendation for you.
Who should be cautious
- Children, unless a pediatrician advises it
- Pregnant or nursing people
- People on blood thinners, epilepsy medicine, diabetes medicine or immune suppressants
- It can cause next-day grogginess; do not drive if you feel drowsy
Holistic and Eastern context
Eastern practices emphasize rhythm: dimming lights, an early evening meal and calming breathwork such as alternate-nostril breathing. These habits support your own melatonin release.
Sources
- Meta-analysis: melatonin for primary sleep disorders Ferracioli-Oda et al., PLoS One, 2013
- Melatonin: what you need to know NIH National Center for Complementary and Integrative Health
← All supplements · Laws & Research
Education only, not medical advice. Supplements are not reviewed by the FDA for safety or effectiveness before sale, and nothing here is meant to diagnose, treat, cure or prevent any condition. Talk to your doctor or pharmacist before starting any supplement, especially if you are pregnant, nursing, take medication or have a health condition.