Melatonin

Sleep onset & circadian rhythm support

Naturally produced by the body

Great for jet lag & shift work

FDA Disclaimer: These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Always consult your physician before starting any supplement.

Overview

Melatonin is a hormone naturally produced by the pineal gland in the brain. It plays a key role in regulating the sleep-wake cycle (circadian rhythm). Melatonin levels naturally rise in the evening as it gets dark, signaling to the body that it's time to sleep.

Supplementing with melatonin can help with sleep onset, especially for people with jet lag, shift work, or occasional sleeplessness. It is one of the most commonly used sleep aids and is generally considered very safe when used appropriately.

Potential Benefits

Sleep Onset

May help reduce the time it takes to fall asleep. Works best when taken 30–60 minutes before bedtime.

Jet Lag & Shift Work

One of the most effective supplements for resetting the sleep-wake cycle when traveling across time zones or working irregular hours.

Circadian Rhythm Support

Helps regulate the body's internal clock, especially useful for people with irregular sleep schedules.

Generally Well Tolerated

Melatonin is very safe at recommended doses. Some people may experience vivid dreams or mild grogginess the next morning.

Typical Dosage

Standard Dose

0.5–5mg

Start with 0.5–1mg and increase if needed

Best Taken

30–60 minutes before bedtime

Use in a dark environment for best results

Pro Tips

Start with a low dose (0.5–1mg) — more is not always better
Take in a dark room or with eyes closed
Great stacked with Magnesium and L-Theanine
Use for short-term sleep issues or travel

Research Snapshot

Melatonin is well-studied for its ability to reduce sleep latency (time to fall asleep) and improve sleep quality. A 2013 meta-analysis of 19 randomized controlled trials found melatonin significantly reduced sleep onset latency and increased total sleep time compared to placebo. It is one of the most evidence-based sleep supplements available.

Source: Ferracioli-Oda et al., PLOS ONE (2013)

How Melatonin Compares

Ingredient	Best For	Key Difference
Melatonin	Sleep onset, Jet lag, Shift work	Hormone; signals sleep to the body
Magnesium	Sleep quality, Muscle Relaxation	Essential mineral; supports relaxation
L-Theanine	Calm focus, Relaxation	Amino acid; non-sedating

Melatonin is often stacked with Magnesium and L-Theanine for comprehensive sleep support.

Popular Stacks with Melatonin

Sleep Onset Stack

Melatonin + Magnesium Glycinate + L-Theanine