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Melatonin
sleep · Sleep onset · jet lag · circadian rhythm · shift work
Melatonin is a hormone produced by the pineal gland that regulates the sleep-wake cycle. Highly effective for sleep onset and jet lag. Use the lowest effective dose — more is not better.
⏱️ Timing & dosage for Melatonin
Best time to take
30–60 minutes before target sleep time; keep dose low
Suggested dose
0.5–3mg is usually sufficient; most people use too much
✅ Benefits of Melatonin
- •Sleep onset improvement
- •Jet lag recovery
- •Shift work adaptation
- •Circadian rhythm reset
- •Antioxidant properties at high doses
⚠️ Side effects & risks
- •Grogginess if dose too high or timing wrong
- •May suppress natural melatonin production long-term at high doses
- •Vivid dreams in some
- •Not recommended for children without medical guidance
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⚕️ Medical Disclaimer: Nothing on Stack Ritual constitutes medical advice. The information provided is for educational purposes only. Always consult your doctor or a qualified healthcare provider before beginning, changing, or stopping any vitamin, supplement, or wellness regimen.