Melatonin
Commonly used for
SleepFalling AsleepInsomnia
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The cheapest product is usually low quality, but more expensive doesn’t always mean better.
What is it? / Overview
Melatonin is the body's natural sleep hormone that helps regulate circadian rhythm. Supplementation is most effective for difficulty falling asleep, jet lag, and shifting sleep schedules — not as a general sedative.
How is it used? / Administration
Form: Immediate-release melatonin (extended-release for sleep maintenance issues)
Typical dose studied: 0.3–3 mg, 30–60 minutes before bed; higher doses rarely necessary
Timing: 30–60 minutes before desired bedtime
More is not better — low doses are often as effective as high doses. Prioritize sleep hygiene alongside.
How well does it work? / Evidence
✓ Well-established
Who should avoid it?
Avoid with: Breastfeeding; Organ transplant (on immunosuppression)
Interacts with: Sedatives; Anticoagulants; Immunosuppressants
Already taking it? Use lowest effective dose. Reassess if used long-term.
Research & references
Ferracioli-Oda E et al. (2013). Meta-analysis: Melatonin for Primary Sleep Disorders. American Academy of Sleep Medicine Clinical Guidance. NIH ODS: Melatonin.
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