Melatonin

Melatonin is a hormone produced by the pineal gland that regulates the sleep-wake cycle. The evidence for sleep onset is strong, particularly for jet lag, shift work, and delayed sleep phase disorder. What most people get wrong is the dose. The effective dose in RCTs is typically 0.5-1mg, yet most commercial supplements contain 5-10mg. Higher doses do not produce proportionally better sleep and may cause morning grogginess. The key is timing: melatonin works by signalling circadian phase, not by sedation. Take 30-60 minutes before your target sleep time. It is not a sleeping pill. Short-term use is well-established as safe; long-term use data in adults is reassuring but limited.

Also known as: N-acetyl-5-methoxytryptamine, Sleep Hormone