Sleep/Mood/Heart

Melatonin

Sleep hormone that reduces time to fall asleep and helps reset circadian rhythms for travelers and shift workers.

Melatonin

Sleep hormone that reduces time to fall asleep and helps reset circadian rhythms for travelers and shift workers.

score

evidence

Safe

risk

Proven Benefits

01Reduces sleep onset latency

02May reduce preoperative anxiety

03May lower nocturnal blood pressure

04May reduce depressive symptoms

Chemical Forms

Recommended

Immediate-release melatonin
Prolonged-release melatonin

Avoid

Animal pineal extracts (contamination risk)
Mega-dose tablets >10 mg (more grogginess, no added benefit)

Expert Note

Immediate-release melatonin is best for sleep onset, while prolonged-release mimics physiological secretion and may help sleep maintenance. Doses above 3-5 mg do not reliably improve efficacy and increase next-day grogginess risk.

Protocol

Amount

0.3-3 mg

Frequency

Once daily, 30-60 minutes before bed

When

30-60 minutes before desired bedtime; for jet lag, take at local bedtime starting on the travel day.

Condition-Based Dosing

Jet lag (crossing ≥2 time zones)

0.5-3 mg at local bedtime for 2-5 nights— Start on travel day; discontinue once adapted

Primary insomnia in adults 55+

2 mg prolonged-release, 1-2 hours before bed— Approved indication in some regions; reassess after 3 weeks

Delayed sleep phase syndrome

0.3-0.5 mg, 4-6 hours before desired bedtime— Taken in late afternoon to advance rhythm; timing is critical

General sleep-onset insomnia

0.3-1 mg, 30-60 minutes before bed— Lower doses often as effective as higher doses with fewer side effects

Safety & Limits

Upper Safe Limit

No official UL; chronic use above 5-10 mg daily offers no added benefit and increases side-effect risk

Cycling

Safe for continuous use

Contraindications

Pregnancy or breastfeeding — insufficient safety data, avoid unless prescribed

Autoimmune disorders — theoretical immunomodulation concern; consult a clinician

Warfarin or anticoagulants — possible increased bleeding risk at higher doses

Sedative medications (benzodiazepines, zolpidem) — additive CNS depression

Synergies

Magnesium glycinate

Magnesium is a cofactor in melatonin synthesis from serotonin and may deepen sleep quality when paired with melatonin.

Avoid Combining With

✕Caffeine and stimulants (avoid within 6-8 hours — counteract sedation)
✕Bright light at night (suppresses natural melatonin and blunts effect)
✕Beta-blockers like propranolol (may suppress endogenous melatonin)
✕Alcohol (fragments sleep and may reduce melatonin efficacy)

Updated Invalid Date