Melatonin
Small dose helps nudge your sleep cycle without grogginess.
- Typical dose
- 0.3–1 mg
- When to take
- Evening
- Onset
- 30–60 minutes after taking; phase shifts over several days
What it does
Benefits
- Signals your brain that it's time to sleep
- Shortens time-to-fall-asleep for delayed sleep phase
- Helpful for jet lag and shift work
- Small doses (0.3–1 mg) work as well or better than large ones
The science
How it works
Melatonin is a hormone made by the pineal gland in response to darkness. Supplemental melatonin binds MT1/MT2 receptors and shifts the circadian phase — it's a timing cue, not a sedative.
Getting it right
Dose & timing
Dose guidance
Start at 0.3–1 mg. Most store-bought brands sell 3–10 mg, which is 10x+ what's needed and often causes next-day grogginess. Less is more.
Best time to take
30–60 minutes before target bedtime. For jet lag eastward, take at destination bedtime.
Is it for you?
Who should (and shouldn't) take it
Good for
- Jet lag
- Shift work
- Delayed sleep phase (trouble falling asleep at a normal hour)
- Occasional difficulty falling asleep
Skip or ask a doctor if
- You're pregnant or breastfeeding
- You have autoimmune disease (data is mixed)
- You're on blood thinners or immunosuppressants
- You wake up with grogginess — you're overdosing
Know before you start
Side effects & safety
- Vivid dreams
- Morning grogginess (usually means the dose is too high)
- Headache
- Mild mood changes in some
Shopping guide
Forms & what to look for
- Immediate-release 0.3–1 mg
Ideal starting dose
- Sublingual
Faster onset; useful for middle-of-night waking
- Extended-release
For staying asleep, not falling asleep
Combining
Stacks well with / avoid pairing
Stacks well with
Common questions
FAQ
Is melatonin addictive?
No — it doesn't cause dependence or tolerance at low doses.
Can I take it every night?
Short-term use is well-studied. For chronic insomnia, address root causes (light exposure, stress, consistent schedule) first.
Why do I feel groggy the next day?
Almost always a dose-too-high issue. Drop to 0.3–0.5 mg.
References
Sources & further reading
Educational only, not medical advice. Check with a clinician before starting anything new, especially if you're on medication or pregnant.
Other supplements
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