Melatonin
- Effective dose
- 0.5–5 mg
- Evidence
- 4/5· Strong
Last updated June 1, 2026
What it is
Melatonin is a hormone the brain's pineal gland releases in darkness to signal that it is time to sleep. Supplemental melatonin acts on the body's circadian timing system rather than sedating directly, helping shift and reinforce the sleep-wake cycle.
Benefits
Melatonin modestly shortens the time to fall asleep and improves overall sleep quality, with benefits typically seen at 0.5-5 mg and effects plateauing around 3-4 mg. It is also useful for circadian problems such as jet lag and delayed sleep phase.
When to take it
Taken about 30-60 minutes before the desired bedtime; for circadian shifting, timing relative to the body clock matters more than dose size.
Side effects
Generally well tolerated; possible next-day grogginess, headache, dizziness, or vivid dreams. Higher doses do not improve results and may worsen morning drowsiness.
Sources
Products containing Melatonin
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