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Melatonin for sleep - properties, dosage. Does it help?

Melatonin is a neurohormone naturally secreted by the body that regulates our day and night cycle.

Nina Wawryszuk - AuthorAuthorNina Wawryszuk
Nina Wawryszuk - Author
AuthorNina Wawryszuk
Natu.Care Editor

Nina Wawryszuk specialises in sports supplementation, strength training and psychosomatics. On a daily basis, in addition to writing articles for Natu.Care, as a personal trainer she helps athletes improve their performance through training, diet and supplementation.

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Witold Tomaszewski - Reviewed byReviewed byWitold Tomaszewski
Verified by an expert
Witold Tomaszewski - Reviewed by
Reviewed byWitold Tomaszewski
Doctor of Medicine

Doctor of Medicine, food and pharmaceutical law expert and experienced medical professional.

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Melatonin for sleep - properties, dosage. Does it help?
27 May, 2024
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Melatonin is responsible for regulating your diurnal rhythm and prepares your body for nighttime rest. However, for a variety of reasons, we can sometimes experience sleep-related disorders.

You twist from side to side, counting how many hours of sleep you would have left if you fell asleep right now. In the morning - sleep-deprived eyes and the thought: what if I don't fall asleep again tonight? You know it? 

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I and several million Poles are with you. It gets to everyone sometimes. Together with an expert, we will try to lull you to sleep.

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Description of contents:

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  1. What is melatonin?
  2. .
  3. Does melatonin help with sleep?
  4. .
  5. Melatonin - dosage for sleep problems
  6. .
  7. Contraindications to the use of melatonin
  8. .
  9. Diet and sleep hygiene - expert tips
  10. .
  11. FAQ
  12. .
Sleep Well - a dietary supplement for good sleep and calmness .

Sleep Well - dietary supplement for good sleep and tranquillity

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Sleep Well is a calming and relaxing dietary supplement with a standardised complex of CALMOMIX® herbal extracts and high quality magnesium.

See more
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See also:

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What is melatonin?

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Melatonin is a neurohormone produced by the pineal gland (this is a gland located deep in the brain)and. During the day, the pineal gland remains inactive. In the evening, as darkness falls, the light entering our retina goes out. The pineal gland switches on and produces melatonin 

When melatonin levels in the blood rise, you start to feel sleepy. The highest concentration is recorded between 2:00 and 4:00 at night. Melatonin coordinates the work of our biological clockand.

Does melatonin help with sleep?

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Yes, melatonin can help with moderate sleep problems. It has the best benefits when combined with implementing sleep hygiene principles and learning to relaxand.

Scientists have been looking at the health-promoting benefits of melatonin supplementation for many years. If you have trouble falling asleep, experience anxiety before bedtime or sleep too little, melatonin supplementation can help.

See also:

Healthy sleep

Pharmovit Melatonin with melissa

Pharmovit Melatonin with melissa
4.9
  • Active ingredients: melatonin, lemon balm leaf extract
  • Form: capsules
  • .
  • Packaging: 60 capsules
  • .
  • Dose: 1 capsule per day
  • .
  • Sufficient for: 60 days
  • .
Product description

Melatonin enriched with the relaxing and calming effects of lemon balm. Supplementation will help you to shortenóy your sleep time and reduce the number of night wakings. Your sleep will be deep and restorative, and you will get up in the morning feeling refreshed and rested.

Melatonin, unlike other sleep aids, does not interfere with daytime functioning. Your concentration will not suffer, in fact it will improve, thanks to the right dose of healthy sleep.

Melatonin is the best way to improve your concentration.

Pros and cons

Melatonin enriched with the relaxing and calming effects of lemon balm. Supplementation will help you to shortenóy your sleep time and reduce the number of night wakings. Your sleep will be deep and restorative, and you will get up in the morning feeling refreshed and rested.

Melatonin, unlike other sleep aids, does not interfere with daytime functioning. Your concentration will not suffer, in fact it will improve, thanks to the right dose of healthy sleep.

Melatonin is the best way to improve your concentration.

Additional information

Melatonin enriched with the relaxing and calming effects of lemon balm. Supplementation will help you to shortenóy your sleep time and reduce the number of night wakings. Your sleep will be deep and restorative, and you will get up in the morning feeling refreshed and rested.

Melatonin, unlike other sleep aids, does not interfere with daytime functioning. Your concentration will not suffer, in fact it will improve, thanks to the right dose of healthy sleep.

Melatonin is the best way to improve your concentration.

User review

Melatonin enriched with the relaxing and calming effects of lemon balm. Supplementation will help you to shortenóy your sleep time and reduce the number of night wakings. Your sleep will be deep and restorative, and you will get up in the morning feeling refreshed and rested.

Melatonin, unlike other sleep aids, does not interfere with daytime functioning. Your concentration will not suffer, in fact it will improve, thanks to the right dose of healthy sleep.

Melatonin is the best way to improve your concentration.

Spray

Aura Herbals Melatonin Control + Melissa

Aura Herbals Melatonin Control + Melissa
4.9
  • Active ingredients: melatonin, lemon balm extract
  • Form: aerosol
  • .
  • Dose: 1 or 2 applications
  • .
Product description

A supplement to replenish melatonin deficiencies in the body with an interesting aerosol form. The combination of melatonin with gently calming melissa speeds up falling asleep and ensures a restful night's sleep. 

Advised for people suffering from sleep problems, working night shifts and frequently changing time zones.

Pros and cons

A supplement to replenish melatonin deficiencies in the body with an interesting aerosol form. The combination of melatonin with gently calming melissa speeds up falling asleep and ensures a restful night's sleep. 

Advised for people suffering from sleep problems, working night shifts and frequently changing time zones.

Additional information

A supplement to replenish melatonin deficiencies in the body with an interesting aerosol form. The combination of melatonin with gently calming melissa speeds up falling asleep and ensures a restful night's sleep. 

Advised for people suffering from sleep problems, working night shifts and frequently changing time zones.

Best for tranquillity

Saffron with melatonin Yango

Saffron with melatonin Yango
4.8
  • Active ingredients: melatonin, saffron stigma – extract
  • Form: capsules
  • .
  • Dose: 1 capsule daily
  • .
  • Sufficient for: 60 days
  • .
Product description

Saffron with melatonin by Yango supports the quality of sleep and alleviates sleep problems. The saffron contained in it counteracts depressive states, alleviates anxiety and stress, thus improving relaxation, emotional balance and a good mood. 

Melatonin, in turn, helps to regulate the sleep-wake cycle, which promotes faster sleep and easier adaptation to time zone changes. The use of this supplement also supports the body's natural regeneration processes during sleep.

Melatonin also helps to regulate the sleep-wake cycle.

Pros and cons

Saffron with melatonin by Yango supports the quality of sleep and alleviates sleep problems. The saffron contained in it counteracts depressive states, alleviates anxiety and stress, thus improving relaxation, emotional balance and a good mood. 

Melatonin, in turn, helps to regulate the sleep-wake cycle, which promotes faster sleep and easier adaptation to time zone changes. The use of this supplement also supports the body's natural regeneration processes during sleep.

Melatonin also helps to regulate the sleep-wake cycle.

Additional information

Saffron with melatonin by Yango supports the quality of sleep and alleviates sleep problems. The saffron contained in it counteracts depressive states, alleviates anxiety and stress, thus improving relaxation, emotional balance and a good mood. 

Melatonin, in turn, helps to regulate the sleep-wake cycle, which promotes faster sleep and easier adaptation to time zone changes. The use of this supplement also supports the body's natural regeneration processes during sleep.

Melatonin also helps to regulate the sleep-wake cycle.

Supports the nervous system

NOW FOODS Melatonin 1 mg

NOW FOODS Melatonin 1 mg
4.8
  • Active ingredients: melatonin, magnesium, niacin, vitamin B6
  • Form: tablets
  • .
  • Dose: 2 tablets before bed
  • .
  • Sufficient for: over 3 months
  • .
Product description

Melatonin is the so-called sleep hormone thatós involved in regulating your diurnal rhythm. It makes you feel sleepy in the evening. Magnesium, vitamin B6 and niacin support the nervous system and can also help to improve the quality and length of sleep.

Pros and cons

Melatonin is the so-called sleep hormone thatós involved in regulating your diurnal rhythm. It makes you feel sleepy in the evening. Magnesium, vitamin B6 and niacin support the nervous system and can also help to improve the quality and length of sleep.

Additional information

Melatonin is the so-called sleep hormone thatós involved in regulating your diurnal rhythm. It makes you feel sleepy in the evening. Magnesium, vitamin B6 and niacin support the nervous system and can also help to improve the quality and length of sleep.

User review

Melatonin is the so-called sleep hormone thatós involved in regulating your diurnal rhythm. It makes you feel sleepy in the evening. Magnesium, vitamin B6 and niacin support the nervous system and can also help to improve the quality and length of sleep.

For sucking

Dr Jacob's Melatonin + B12

Dr Jacob's Melatonin + B12
4.8
  • Active ingredients: melatoninvitamin B12
  • Form: sucking pastilles
  • .
  • Dosage: 1 lozenge per day
  • .
  • Sufficient for: 60 days
  • .
Product description

Sweet pleasures in the evening are rather forbidden. Well, unless it's cherry lozenges with melatonin and vitamin B12, whichóre going to improve the quality of your sleep.

One tablet in the evening will shorten your sleep time and stop you waking up.

One tablet in the evening will shortenóyour time to fall asleep and stop you waking up during the night. The addition of vitamin B12 will improve the functioning of the nervous system, making you even better rested.

The following tablets will help to improve the quality of your sleep.

Pros and cons

Sweet pleasures in the evening are rather forbidden. Well, unless it's cherry lozenges with melatonin and vitamin B12, whichóre going to improve the quality of your sleep.

One tablet in the evening will shorten your sleep time and stop you waking up.

One tablet in the evening will shortenóyour time to fall asleep and stop you waking up during the night. The addition of vitamin B12 will improve the functioning of the nervous system, making you even better rested.

The following tablets will help to improve the quality of your sleep.

Additional information

Sweet pleasures in the evening are rather forbidden. Well, unless it's cherry lozenges with melatonin and vitamin B12, whichóre going to improve the quality of your sleep.

One tablet in the evening will shorten your sleep time and stop you waking up.

One tablet in the evening will shortenóyour time to fall asleep and stop you waking up during the night. The addition of vitamin B12 will improve the functioning of the nervous system, making you even better rested.

The following tablets will help to improve the quality of your sleep.

User review

Sweet pleasures in the evening are rather forbidden. Well, unless it's cherry lozenges with melatonin and vitamin B12, whichóre going to improve the quality of your sleep.

One tablet in the evening will shorten your sleep time and stop you waking up.

One tablet in the evening will shortenóyour time to fall asleep and stop you waking up during the night. The addition of vitamin B12 will improve the functioning of the nervous system, making you even better rested.

The following tablets will help to improve the quality of your sleep.

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Best for calming

Good Night Yango

Good Night Yango
4.8
  • Active ingredients: melatonin, valerian, verbena, hops cone, L-tryptophan, passionflower
  • Form: capsules
  • .
  • Dose: 1 capsule daily
  • .
  • Sufficient for: 50 days
  • .
Product description

Good Night is a natural dietary supplement thatós designed to support healthy and relaxing sleep. It is helpful for peopleób struggling with sleep problems, as it uses the unique properties of plant extractsób, affecting the efficiency and length of sleep. 

With this supplement, youóll enjoy greater energy, improved mood and concentration. Adequate and effective sleep also contributes to better performance  

 

in sports and studies and affects our immunity.

Good Night contains active plant ingredients such as melatonin and extracts of valerian, hops cones, verbena and passionflower.

.
Pros and cons

Good Night is a natural dietary supplement thatós designed to support healthy and relaxing sleep. It is helpful for peopleób struggling with sleep problems, as it uses the unique properties of plant extractsób, affecting the efficiency and length of sleep. 

With this supplement, youóll enjoy greater energy, improved mood and concentration. Adequate and effective sleep also contributes to better performance  

 

in sports and studies and affects our immunity.

Good Night contains active plant ingredients such as melatonin and extracts of valerian, hops cones, verbena and passionflower.

.
Additional information

Good Night is a natural dietary supplement thatós designed to support healthy and relaxing sleep. It is helpful for peopleób struggling with sleep problems, as it uses the unique properties of plant extractsób, affecting the efficiency and length of sleep. 

With this supplement, youóll enjoy greater energy, improved mood and concentration. Adequate and effective sleep also contributes to better performance  

 

in sports and studies and affects our immunity.

Good Night contains active plant ingredients such as melatonin and extracts of valerian, hops cones, verbena and passionflower.

.

Best for tranquillity

Sleep Well Yango

Sleep Well Yango
4.8
  • Active ingredients: melatonin, L-tryptophan, valerian, passionflower, hops cone, L-theanine, vitamin B6vitamin B12.
  • Form: capsules
  • .
  • Dose: 1 capsule per day
  • .
  • Sufficient for: 90 days
  • .
Product description

YANGO Sleep Well is a dietary supplement dedicated to peopleób wishing to optimise sleep and improve its quality. The active ingredients are substances that support the process of falling asleep and the nervous system. Melatonin and L-tryptophan accelerate falling asleep by supporting natural processes. 

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Gosol and hop cone help to relax, while vitamins B6 and B12 support the nervous system.

Pros and cons

YANGO Sleep Well is a dietary supplement dedicated to peopleób wishing to optimise sleep and improve its quality. The active ingredients are substances that support the process of falling asleep and the nervous system. Melatonin and L-tryptophan accelerate falling asleep by supporting natural processes. 

.

Gosol and hop cone help to relax, while vitamins B6 and B12 support the nervous system.

Additional information

YANGO Sleep Well is a dietary supplement dedicated to peopleób wishing to optimise sleep and improve its quality. The active ingredients are substances that support the process of falling asleep and the nervous system. Melatonin and L-tryptophan accelerate falling asleep by supporting natural processes. 

.

Gosol and hop cone help to relax, while vitamins B6 and B12 support the nervous system.

Sleep and recovery after training

ALLDEYNN SLEEPROSE

ALLDEYNN SLEEPROSE
4.8
  • Active ingredients: melatonin, amino acids, L-glutamine, GABA, L-tryptophan, ashwagandha, L-theanine, magnesium, saffron extract, zincvitamin B6
  • Form: powder
  • .
  • Packaging: 280 g
  • Serving: 14 g
  • Sufficient for: 20 days
  • .
Product description

A careful composition of as many as 11 active ingredients which calm you down, improve the quality of sleep and support post-workout regeneration. Recommended for people who want to improve their sleep and relax.

>.
Pros and cons

A careful composition of as many as 11 active ingredients which calm you down, improve the quality of sleep and support post-workout regeneration. Recommended for people who want to improve their sleep and relax.

>.
Additional information

A careful composition of as many as 11 active ingredients which calm you down, improve the quality of sleep and support post-workout regeneration. Recommended for people who want to improve their sleep and relax.

>.
User review

A careful composition of as many as 11 active ingredients which calm you down, improve the quality of sleep and support post-workout regeneration. Recommended for people who want to improve their sleep and relax.

>.

On the continuity of sleep

Dr Jacob's Good Sleep

Dr Jacob's Good Sleep
4.6
  • Active ingredients: melatoninmagnesium Hypro-ri ®, valerian extract, lemon balm extract, passionflower extract, hops extract, silicon
  • Form: capsules
  • .
  • Dose: 1 capsule daily
  • .
  • Sufficient for: 90 days
  • .
Product description

Tablets to facilitate falling asleep and help maintain uninterrupted sleep. The formula is based on natural ingredients such as melatonin, minerals and plant extracts.

By taking Good Sleep about an hour before you go to bed, you can improve the quality of your sleep and negate feelings of fatigue during the day. Healthy sleep will support your concentration and give you energy.

Pros and cons

Tablets to facilitate falling asleep and help maintain uninterrupted sleep. The formula is based on natural ingredients such as melatonin, minerals and plant extracts.

By taking Good Sleep about an hour before you go to bed, you can improve the quality of your sleep and negate feelings of fatigue during the day. Healthy sleep will support your concentration and give you energy.

Additional information

Tablets to facilitate falling asleep and help maintain uninterrupted sleep. The formula is based on natural ingredients such as melatonin, minerals and plant extracts.

By taking Good Sleep about an hour before you go to bed, you can improve the quality of your sleep and negate feelings of fatigue during the day. Healthy sleep will support your concentration and give you energy.

Rich composition

SFD SLEEP PRO 90 capsules, a supplement for a good night's sleep

SFD SLEEP PRO 90 capsules, a supplement for a good night's sleep
4.7
  • Active ingredients: extract of oatmeal, lemon balm, common hops, saffron, vitamin B6, magnesium, zinc, L-theanine, L-tryptophan, GABA, soy lecithin
  • .
  • Form: capsules
  • .
  • Dose: 2 capsules before bed
  • .
  • Sufficient for: 45 days
  • .
Product description

Product contains a range of specially selected ingredientsóthat support calmness and sleep quality. Recommended for stressful periods or moderate sleep problems.

Pros and cons

Product contains a range of specially selected ingredientsóthat support calmness and sleep quality. Recommended for stressful periods or moderate sleep problems.

Additional information

Product contains a range of specially selected ingredientsóthat support calmness and sleep quality. Recommended for stressful periods or moderate sleep problems.

User review

Product contains a range of specially selected ingredientsóthat support calmness and sleep quality. Recommended for stressful periods or moderate sleep problems.

What dosage for sleep problems?

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It is usually recommended for sleep problems to take 0.5 mg - 2 mg one hour before bedtime. This time of intake is close to the natural physiological circadian rhythm of melatoninand. This avoids prolonged, supra-physiological levels of melatonin in the blood .

There is no official recommended dose of melatonin for adults, but a range of 0.5 mg to 5 mg appears to be safe and effective . However, it is worth consulting your doctor or pharmacist about dosage. 

Remember the golden advice: More is not better. Taking higher doses carries the risk of side effects and causes increased melatonin concentrations in the bodyand. This results in unpleasant sluggishness the following dayand. Regular supplementation is best.

More on safe supplementation in the article Melatonin - dosage. What is the optimal dose?

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Maybe of interest to you:

Sleep Well - a dietary supplement for good sleep and calmness

Sleep Well - dietary supplement for good sleep and tranquillity

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Sleep Well is a calming and relaxing dietary supplement with a standardised complex of CALMOMIX® herbal extracts and high quality magnesium.

See more
.
.

Contraindications to the use of melatonin

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Contraindications to the use of melatonin include: hypersensitivity to melatonin, pregnancy, breastfeeding, autoimmune disease, kidney disease, liver diseaseand. If you are unsure whether you can take melatonin, consult your doctor or pharmacist.

For more on this topic, see the article Melatonin - contraindications to use, co-written with your doctor.

Diet and sleep hygiene - expert tips

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Did you know that with healthy eating habits and the implementation of sleep hygiene principles, you have the chance to have a restful and nourishing sleep?

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Diet for a good night's sleep - what's worth knowing?

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    .
  • Melatonin is synthesised from tryptophan, an essential dietary amino acid. Find a place in your diet for products rich in tryptophan: hen's eggs, pumpkin seeds, sesame, soya, 2% fat milk, nuts, meat, fish.
  • Before bed, eat a meal containing magnesium. This mineral contributes to a better quality of sleep. 
  • Before bed, eat easily digestible carbohydrates e.g. banana, wheat bread, corn, dates. They lower levels of cortisol (the stress hormone) and improve the quality of your night's rest.
  • Do not consume alcohol before bed. Yes, alcohol makes it easier to fall asleep, but unfortunately, it significantly worsens the quality of sleep.
  • Increase the amount of protein in your diet - it has a positive effect on improving sleep and recovery.
  • .
  • Avoid heavy digestible meals before bedtime. Allow your stomach to rest.
  • .

Sleep hygiene

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    .
  • Get a comfortable place to sleep. Invest in a comfortable mattress and arrange a cosy bedroom. Have you heard of weighted duvets? This could be a good idea for your sleep problems.
  • .
  • Try to establish a routine of going to bed and getting up at the same times.
  • .
  • Avoid long naps during the day.
  • .
  • Care to relax. Instead of scrolling through social media, take a moment to calm down. Breathe, meditate, consciously relax your body.
  • Relax.
  • Avoid blue light (TV, smartphone) 2 hours before bedtime. Consider purchasing blue-light blocking glasses.
  • .

Glass of milk before bed and counting sheep. Does grandma's advice work?"

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Have you ever counted sheep in the hope that drowsiness will overtake you?  Researchers suggest that imagining jumping sheep is designed to induce boredom while occupying the mind with something simple, repetitive and rhythmicand.

Warm milk before bed can positively affect sleep. Milk contains tryptophan, which plays an important role in the production of serotonin (the happiness hormone) and melatoninand.

Maybe these two methods will work for you. However, if imagining sheep makes you tired or nervous - let it go. Before bedtime, try not to drink too much milk, as a full bladder can wake you up.

Perhaps these two methods will work for you.

Sleep Well - dietary supplement for good sleep and calmness .

Sleep Well - dietary supplement for good sleep and tranquillity

.

Sleep Well is a calming and relaxing dietary supplement with a standardised complex of CALMOMIX® herbal extracts and high quality magnesium.

See more
.

See also:

.

Summary

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Melatonin, ideally combined with a healthy diet and sleep hygiene principles, can help you with moderate sleep problems. Still today, try to implement at least one diet and sleep tip from the article. Consider supplementation and give yourself a chance for deep, restorative sleep.

I hope that after reading this article... you felt thirsty for sleep! And if, instead of bedtime stories, you want to explore the effects of melatonin in more depth, I've collected the most frequently asked questions for you. 

FAQ

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. Is melatonin safe?.

Yes, many studies have confirmed that melatonin is safe for humans. It does not cause addiction and when taken correctly, has no side effects. Remember that sensible dosing and regularity of use is important.

. Does melatonin cure insomnia?.

No, melatonin does not cure insomnia. Insomnia is a serious, complex disorder that requires medical care and the conscious implementation of sleep hygiene into your daily routine. Melatonin will help you with moderate sleep problems, but prolonged discomfort should be consulted with a doctor.

. Do herbs for sleep help?.

Yes, many herbal substances can support sleep. The unique safety profile of herbal products and their wide tolerance by patients make a strong case for their support for moderate sleep problems.

. Does melatonin work immediately?.

No, melatonin does not work immediately. Melatonin given orally starts to take effect after about 30 min. You should consume it about 60 minutes before bedtime. Remember that you will achieve the best results through safe dosing and systematic use.

. Is melatonin a sleep medication?.

No, melatonin is not a sleep medication. Melatonin in supplements or medicines is a synthetic hormone. Sleep medications are special pharmacological preparations to treat sleep disorders. They are prescribed by prescription and need to be taken under close medical supervision.

. Can children take melatonin?.

There are studies that suggest that melatonin supplementation is beneficial for children aged 3 to 15 years if they have: sleep disorders, neurodevelopmental disorders, difficulty falling asleep, frequent awakenings at night, shortened sleep duration, atopic dermatitis. Treatment must be carried out under close medical supervision.

. Do you get fat from melatonin?.

No, you will not gain weight from melatonin supplementation. Weight gain is often wrongly attributed to melatonin. It is the quality of our sleep that affects weight gain. Sleep disturbances affect hormonal balance. Not getting enough sleep can cause increased appetite, calorie surplus and weight gain.

. Can melatonin be overdosed?.

Melatonin overdose is difficult to define as there is no official safe dose for everyone. Individual overdose reactions can vary widely due to various factors age, gender and time of administration.

. Is melatonin addictive?.

No, melatonin is not addictive. There is no scientific evidence that melatonin users develop a tolerance to this supplement.

No.

. Melatonin is not helping me. What should I do?.

If you have been supplementing melatonin regularly for 2 weeks, have implemented the principles of sleep hygiene and are maintaining a healthy diet, but are still experiencing sleep disturbances, see your doctor. This could be a symptom of an illness and your body is signalling in this way that you need to seek specialist help. See your GP. The sooner you diagnose the problem, the sooner you will recover.

. What to do if I have insomnia?.

Insomnia is a serious disorder that requires comprehensive treatment. The best treatment results come from implementing the principles of sleep hygiene, consulting a doctor (you can see an internist or psychiatrist who will suggest a treatment plan and sessions with a psychotherapist.

. What is the lethal dose of melatonin?.

To date, no case of death after melatonin ingestion has been described in scientific studies. The lethal dose in humans is not known. It is important not to consume large amounts of melatonin, as excess can cause unpleasant side effects.

. What should melatonin not be combined with?.

Melatonin must not be combined with: alcohol, oestrogens (e.g. in oral hormonal contraception), glucocorticosteroids, benzodiazepines, and the drugs sedative, antidepressants, anticoagulants, anti-inflammatory drugs, antiepileptic drugs.

. After what time does melatonin start to work?.

Melatonin in tablets begins to take effect approximately 30 minutes after ingestion, and melatonin in drop, spray or leaf form approximately 15 minutes after ingestion. The best sleep-supporting effects are observed gradually, usually after 2 weeks of regular consumption.

. Does melatonin help with sleep?.

Yes, according to scientific studies melatonin helps with sleep. Its action helps with sleep, improves the quality and length of sleep and reduces the number of awakenings during the night. The use of melatonin can be an effective support for the treatment of moderate sleep problems.

. What is the best melatonin?.

The best melatonin is Sleep Well -a dietary supplement with 1 mg melatonin and the standardised herbal extract complex CALMOMIX. The composition comprehensively takes care of calming the body and prepares the body and mind for sleep. Sleep Well from Natu.Care has very good feedback among users.

 

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Resources

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. See all.

Fatemeh, G., Sajjad, M., Niloufar, R., Neda, S., Leila, S., & Khadijeh, M. (2022). Effect of melatonin supplementation on sleep quality: A systematic review and meta-analysis of randomized controlled trials. Journal of Neurology, 269(1), 205-216. https://doi.org/10.1007/s00415-020-10381-w

Grivas, T. B., & Savvidou, O. D. (2007). Melatonin the "light of night" in human biology and adolescent idiopathic scoliosis. Scoliosis, 2(1), 6. https://doi.org/10.1186/1748-7161-2-6

Melatonin Dosage by Age and Weight. (2021, May 28). Sleep Foundation. https://www.sleepfoundation.org/melatonin/melatonin-dosage-how-much-should-you-take

Melatonin: What You Need To Know. (n.d.). NCCIH. Retrieved 17 March 2023, from https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know

Savage, R. A., Zafar, N., Yohannan, S., & Miller, J.-M. M. (2022). Melatonin. In StatPearls. StatPearls Publishing. http://www.ncbi.nlm.nih.gov/books/NBK534823/

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Vural, E. M. S., van Munster, B. C., & de Rooij, S. E. (2014). Optimal Dosages for Melatonin Supplementation Therapy in Older Adults: A Systematic Review of Current Literature. Drugs & Aging, 31(6), 441-451. https://doi.org/10.1007/s40266-014-0178-0

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Meet the team
Nina Wawryszuk - Author

Natu.Care Editor

Nina Wawryszuk specialises in sports supplementation, strength training and psychosomatics. On a daily basis, in addition to writing articles for Natu.Care, as a personal trainer she helps athletes improve their performance through training, diet and supplementation.

Witold Tomaszewski - Reviewed by

Doctor of Medicine

Verified by an expert

Doctor of Medicine, food and pharmaceutical law expert and experienced medical professional.

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