Melatonin
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A hormone the body makes at night; the supplement form is used to signal bedtime.
Why it’s used
Taken to fall asleep sooner or to shift the body clock, as with jet lag or a delayed sleep schedule.
What the evidence is for
shortening time to fall asleep in delayed sleep-phase disorder and jet lag.
What the evidence says
Evidence is mixed. Taken before the desired bedtime, melatonin has helped people with delayed sleep-wake phase disorder fall asleep sooner and may ease jet lag after eastward travel. Major sleep-medicine guidelines find the evidence too weak to recommend it for chronic insomnia, and its long-term safety is not well established.
Context
Commonly sold doses vary widely. The cited NIH source does not state a standard studied dose, so no studied range is claimed here.
Educational information, not medical or safety advice. Consult a professional for allergies or medical concerns.