Sleep
Melatonin Supplementation
Melatonin supplementation shifts circadian timing at low doses—best for jet lag and phase delay with light habits, not as a nightly sleep crutch.
Melatonin supplementation uses low-dose melatonin—often 0. 5–3 mg—to nudge circadian timing for jet lag or delayed sleep phase, not as a universal sedative.
Higher doses can cause grogginess and vivid dreams; timing matters more than dose size. Behavior fixes—light, caffeine cutoff, consistent wake time—come first.
Common questions
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Is more melatonin better for sleep?
Often no—lower doses timed one to two hours before desired sleep can shift rhythm with less hangover than 10 mg heroic doses.
Related terms
Put Melatonin Supplementation into practice
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