Melatonin
Hormone the body makes itself to steer the sleep-wake rhythm, taken in a low dose before bed.
What the research shows
Shown repeatedly in humans, in reviews or meta-analyses.
Cruz-Sanabria (2024) pooled 26 trials and saw the effect peak around 4 mg per day, in studies that ran briefly. Ferracioli-Oda (2013) measured on average 7 minutes faster sleep onset and 8 minutes more sleep in primary sleep disorders. Fatemeh (2022) saw better scores on the PSQI questionnaire, with large differences between studies (I2 is 81 percent).
Who it makes sense for: People with a shifted rhythm from jet lag, night shifts or falling asleep late.
How we weigh evidenceClinical dosage
Scientific sources
The clinical dosages on this page are based on peer-reviewed research.
- Optimizing the Time and Dose of Melatonin as a Sleep-Promoting Drug: A Systematic Review of Randomized Controlled Trials and Dose-Response Meta-Analysis.Cruz-Sanabria F et al. (2024)
- Meta-analysis: melatonin for the treatment of primary sleep disorders.Ferracioli-Oda E et al. (2013)
- Effect of melatonin supplementation on sleep quality: a systematic review and meta-analysis of randomized controlled trials.Fatemeh G et al. (2022)
We keep the dosages and values on this page as accurate as possible based on selected studies. New research may change these values. Nothing on this page is medical advice. If you have any doubts, always consult a doctor.