Melatonin
Endogenous hormone supplement; EFSA-authorised claim for reducing time to fall asleep at 1 mg taken close to bedtime.
Why
Endogenous hormone supplement; EFSA-authorised claim for reducing time to fall asleep at 1 mg taken close to bedtime. Most useful for circadian shifts (jet lag, shift work).
How it works
Endogenous pineal hormone that binds MT1/MT2 receptors in the suprachiasmatic nucleus; shifts circadian phase and shortens sleep-onset latency.
Expected onset · Acute effect within 30–60 min; for circadian shifting allow several nights
How to take
Dosage
1 mg close to bedtime (EFSA-authorised dose for sleep-onset latency). For jet lag, 0.5–5 mg has been studied; higher doses are not more effective.
Timing
30–60 min before intended sleep time
Safety
Evidence
EFSA Scientific Opinion 2011 authorised the health claim that melatonin 1 mg taken close to bedtime contributes to a reduction in sleep-onset latency: a cause-and-effect relationship established from pooled human trial data. A separate 2010 EFSA opinion authorised the jet-lag claim. Higher doses are not more effective for sleep onset.
Where to get it
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