🌙 Sleep · Strong evidence
Melatonin
Sleep onset · jet lag · circadian rhythm · shift work. People take it for:
- Sleep onset improvement
- Jet lag recovery
- Shift work adaptation
- Circadian rhythm reset
- Antioxidant properties at high doses
Why it works
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.
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How to take 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
Side effects and 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
Melatonin interactions
Works withMagnesium Glycinate
Melatonin signals when to sleep and magnesium glycinate helps the body wind down, which is why they are a common bedtime pairing. Keep the melatonin dose low; most people use more than they need.
Related supplements
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.