Melatonin

Low-dose melatonin can aid sleep onset, but hygiene and light management matter more.

Well established1 min read

Use 0.5-3 mg 30-60 minutes pre-bed for onset; prioritize sleep hygiene first.

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What is melatonin?

Melatonin is a hormone regulating sleep-wake cycles. Supplements can aid sleep onset, especially for jet lag or shift work.

How does it work?

Melatonin signals the body to wind down. Low doses often work as well as high; excess can cause grogginess. It helps shift circadian timing but cannot replace good Sleep Hygiene.

Practical application

Take 0.5-3 mg 30-60 minutes before bed. Keep lights dim in the evening; get morning light. Avoid high doses unless directed. If ineffective after improving hygiene, reassess needs with a clinician. Do not combine with driving or machinery soon after dosing.

DoseStart 0.5-1 mg; only increase if needed.
Timing30-60 min pre-bed; keep evening light low.
ContextUse for jet lag/shift work; keep hygiene habits strong.

Common mistakes

Megadosing, causing grogginess or vivid dreams.
Using melatonin to mask poor routines (late screens, caffeine).
Taking and staying on bright devices, negating its effect.