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Sleep Dosage: 0.3–3 mg (lower is often effective)

Melatonin

Melatonin reduces sleep onset latency, particularly for circadian misalignment. Lower doses (0.3–1 mg) are often as effective as higher doses with fewer morning grogginess reports.

Benefits

✓ Supports sleep onset
✓ Helps shift circadian rhythm
✓ Supports jet lag recovery

Available Forms

Immediate release

high absorption

For falling asleep.

Extended release

high absorption

For staying asleep.

Common Uses

Sleep onset Jet lag Shift work

Best Timing

⏰ evening

30–60 minutes before target sleep time.

Things to Consider

  • ⚠ Start with the lowest effective dose
  • ⚠ May cause morning grogginess at high doses
  • ⚠ Avoid long-term high-dose use without guidance

Related Ingredients

🧲 Mineral

Magnesium Glycinate

Magnesium is a cofactor in 300+ enzymatic reactions. The glycinate form is well-absorbed and less likely to cause loose stools than oxide, making it preferred for sleep and relaxation use cases.

200–400 mg elemental magnesium Explore →
🌿 Adaptogen

Ashwagandha

Standardized ashwagandha extracts show modest reductions in perceived stress and cortisol in several controlled trials. Effects are typically seen over 4–8 weeks.

300–600 mg extract Explore →
🍵 Amino Acid

L-Theanine

L-theanine increases alpha brain-wave activity, promoting relaxed alertness. It is commonly paired with caffeine to smooth jitteriness and sustain focus.

100–200 mg Explore →
Disclaimer: This information is educational and not medical advice. Supplement needs vary by individual. Always consult a qualified healthcare professional before starting any supplement, especially if you have medical conditions or take medications.