Melatonin

It modestly reduces sleep latency.

• Tier C — Preliminary or mixed — it might work, it might not
• Recovery

What it is for

Helps you fall asleep and reset your circadian rhythm (jet lag, shift work).

How it works

A hormone that signals 'it is night': it regulates the timing of sleep, it does not force it.

Dosing

0.5–3 mg (low doses are usually enough; more is not better).

When to take it

Timing depends on the indication and circadian rhythm; always taking it 30–60 minutes before bed is not appropriate for every circadian problem.

Safety

Safe short term at low doses.

Side effects

Residual drowsiness, vivid dreams, headache.

Interactions

Sedatives, anticoagulants, contraceptives.

Contraindications

Pregnancy, autoimmune diseases (seek medical advice).

Who it has been studied in

May help with jet lag and certain circadian disorders. Evidence for shift workers is inconclusive; it is not a routine treatment for chronic insomnia.

Frequently asked