Melatonin: Sleep Timing, Doses, and What the Evidence Shows
Key takeaways Melatonin is a timing signal, not a sedative — strongest evidence is for jet lag (Cochrane: 8 of 10 trials showed benefit; 0.5–5 mg equally effective, higher doses not better) and delayed sleep-wake phase disorder. For chronic adult insomnia, AASM explicitly recommends against it — the recommendation is graded weak based on small … Read more