Melatonin
The hormone that regulates the circadian rhythm. Helps you fall asleep faster and is useful for jet lag; the effect is real but modest.
What the science says
- Shorter time to fall asleep Moderate evidence
A meta-analysis of 19 studies showed that melatonin reduces sleep latency (by ~7 minutes on average) and slightly increases total sleep time. The effect is modest but consistent.
- Jet lag adjustment Moderate evidence
A Cochrane review concluded that melatonin is remarkably effective at preventing or reducing jet lag on trips crossing several time zones.
Dosage & safety
Studied dose0.5–5 mg, 30–60 minutes before bedtime. Lower doses often work as well as higher ones.
SafetyWell tolerated short-term; may cause daytime drowsiness and vivid dreams. Regulations vary by country: sold over the counter in the US and Canada, but prescription-only or dose-restricted in much of Europe and elsewhere.
Scientific references
Where to buy
NOW Foods, Melatonin, 3 mg, 60 Veg Capsules
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Related in Sleep & relaxation
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- L-Theanine Moderate evidence
- L-Tryptophan Moderate evidence
- Glycine Limited evidence
- GABA Limited evidence
- Lemon Balm Limited evidence