Sleep · Evidence Moderate
Melatonin
A hormone used to help shift or initiate sleep timing — best at low doses.
Dosage
0.3–1 mg (higher doses are common in retail products but often unnecessary and can worsen morning grogginess)
Timing
30–60 minutes before target sleep time
Evidence
Moderate
Overview
Melatonin is a timing signal, not a sedative. Retail doses (3–10 mg) far exceed physiological levels. Start with the lowest available dose and use only when circumstances warrant it.
Benefits
- →Helps shift sleep timing (jet lag, shift work)
- →May shorten time to fall asleep
Best for
Stacks with
Side effects
- • Vivid dreams
- • Morning grogginess (more likely at high doses)
- • Headache in some users
Warnings & cautions
- ⚠Not established for long-term daily use — use for specific circumstances or short periods.
- ⚠Do not use in children or adolescents without pediatrician guidance.
- ⚠Avoid during pregnancy or breastfeeding.
- ⚠Do not drive or operate machinery after taking.
Drug & condition interactions
- • May interact with blood-thinning, immunosuppressant, and diabetes medications.
Evidence notes
Effective for shifting sleep timing (jet lag, shift work) and for sleep-onset problems. Effect on total sleep time is small.
Research references
- [1] Auld F et al. Evidence for the efficacy of melatonin in the treatment of primary adult sleep disorders. — Sleep Med Rev, 2017; 34:10–22
Medical disclaimer
This page is for general educational purposes only and is not medical advice. Individual response to supplements varies. Consult a licensed healthcare provider before starting any supplement — especially if you are pregnant, breastfeeding, under 18, taking prescription medication, or managing a medical condition.