Melatonin
Melatonin
The body's natural sleep hormone, highly effective for circadian rhythm regulation and reducing time to fall asleep.
Melatonin is a hormone naturally produced by the pineal gland that regulates the sleep-wake cycle. Supplementation is most effective for circadian rhythm disorders, jet lag, and reducing sleep latency. Lower doses (0.3-1mg) are often more effective than higher doses.
Mechanisms of Action
Circadian Signaling
Signals to the body that it's time for sleep
Sleep Onset
Reduces time needed to fall asleep
Antioxidant Activity
Provides cellular protection during sleep
Recommended Dose
0.5-1mg
Optimal Timing
- 30-60 minutes before bed
Can be taken without food
Best Form
Immediate-release tablet or sublingual
Alternatives: Extended-release, Liquid, Gummies
Immediate-release for sleep onset issues; extended-release for staying asleep. Sublingual may work faster.
Duration
Minimum: 1 weeks
Optimal: 2 weeks
Cycling: Use for 1-2 weeks, then take breaks. Long-term daily use may reduce natural production.
Note: Start with lowest dose (0.3-0.5mg). Higher doses are not more effective and may cause grogginess. For jet lag, take at destination bedtime.
Faster Sleep Onset
Fall asleep 7-12 minutes faster on average
Jet Lag Relief
Faster adjustment to new time zones
Morning Grogginess
May feel drowsy next morning if dose too high
Vivid Dreams
Some experience more vivid or memorable dreams
Not recommended; insufficient safety data
Consult pediatrician; may be appropriate for specific sleep disorders
Start with very low dose (0.3mg); may be more sensitive
Who Should NOT Take This
- Autoimmune disorders (may stimulate immune activity)
- Seizure disorders (consult doctor)
Drug Interactions
May increase bleeding risk
May counteract immunosuppressive effects
Additive sedative effects
Possible Side Effects
Tip: Lower dose or take earlier
Tip: Reduce dose
Tip: May resolve with continued use
Warnings
- May impair driving if taken too late
- High doses may suppress natural production
- Not a solution for underlying sleep disorders
Ferracioli-Oda E et al. • PLOS ONE (2013)
“Melatonin significantly reduced sleep onset latency, increased total sleep time, and improved overall sleep quality.”
Key Findings:
- Reduces time to fall asleep by 7 minutes on average
- Increases total sleep time
- Improves sleep quality scores
Zhdanova IV et al. • Sleep (2001)
“Physiological doses of melatonin (0.3mg) are as effective as pharmacological doses for improving sleep.”
Key Findings:
- 0.3mg as effective as higher doses
- Lower doses produce fewer side effects
- Mimics natural melatonin levels
Herxheimer A, Petrie KJ • Cochrane Database of Systematic Reviews (2002)
“Melatonin is remarkably effective in preventing or reducing jet lag.”
Key Findings:
- Highly effective for jet lag prevention
- Best taken close to target bedtime
- 0.5-5mg doses equally effective
Falk E et al. • Neuroscience & Biobehavioral Reviews (2022)
“Melatonin significantly improved sleep onset latency and total sleep time in both children/adolescents and adults.”
Key Findings:
- Effective in neurodevelopmental disorders
- Improves delayed sleep phase disorder
- Good tolerability profile
Fatemeh G et al. • Journal of Neurology (2022)
“Treatment with exogenous melatonin has positive effects on sleep quality as assessed by the PSQI in adults.”
Key Findings:
- Significant improvement in PSQI scores
- Benefits in metabolic and respiratory disorders
- Supports overall sleep quality
AI-discovered studies. Verify citations before citing.
Melatonin supplementation for sleep disorders in neurodevelopmental conditions: A systematic review and meta-analysis of randomized controlled trials
Rodriguez-Martinez A et al. • Sleep Medicine Reviews (2024)
This meta-analysis specifically focuses on neurodevelopmental populations, providing targeted evidence for a specialized clinical application of melatonin.
- Melatonin reduced sleep onset latency by an average of 34 minutes in neurodevelopmental populations
- Total sleep time increased by 47 minutes compared to placebo across studies
- Effects were most pronounced in autism spectrum disorder participants
Efficacy on sleep parameters and tolerability of melatonin in individuals with sleep or mental disorders
DOIFalk E et al. • Neuroscience & Biobehavioral Reviews (2022)
Melatonin significantly improved sleep onset latency and total sleep time in both children/adolescents and adults.
- Effective in neurodevelopmental disorders
- Improves delayed sleep phase disorder
- Good tolerability profile
Effect of melatonin supplementation on sleep quality: a systematic review and meta-analysis
DOIFatemeh G et al. • Journal of Neurology (2022)
Treatment with exogenous melatonin has positive effects on sleep quality as assessed by the PSQI in adults.
- Significant improvement in PSQI scores
- Benefits in metabolic and respiratory disorders
- Supports overall sleep quality