← NUTRITIONSituational

Melatonin

A timing tool for sleep and jet lag — not a sedative, and not for every night.

EVIDENCE
Moderate
TYPICAL DOSE
0.5–3 mg — lower is often as effective as higher, and the big doses sold aren't necessary
TIMING
30–60 minutes before your target bedtime, or on arrival at a new time zone.
WHAT IT IS

The hormone that signals your body it's night. A small dose can nudge the timing of your sleep clock, which is different from knocking you out.

WHY (OR WHY NOT)

Most useful for jet lag or shifting a delayed sleep schedule. It helps you fall asleep at the right time rather than deepening sleep itself — good sleep habits (dark room, consistent timing, no late caffeine) do more of the heavy lifting.

CAUTIONS
  • !Can cause grogginess or vivid dreams; start at the lowest dose.
  • !Availability and regulation vary by country. Check with your doctor before regular use, especially if pregnant, on medication, or giving it to a child.

Note:General information, not medical advice. Supplements interact with medications and conditions — check with your doctor before starting anything, especially if you're pregnant, nursing or managing a health condition.

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