Melatonin
Your body's own sleep hormone in supplement form — a gentle nudge to help your internal clock signal that it's time to sleep.
Benefits
- +Helps you fall asleep faster, especially for jet lag or shifted schedules
- +Supports circadian rhythm regulation
- +Has antioxidant properties
- +May support immune function
- +Useful for shift workers and travelers
Dosage & Cost
Less is often more — start at 0.5 mg. Higher doses (5–10 mg) aren't necessarily more effective and may increase side effects. Use mainly to reset your schedule, not as a nightly crutch.
Side Effects
- !Morning grogginess or drowsiness
- !Vivid dreams in some people
- !May affect hormone levels with long-term high-dose use
- !Can cause headaches or mild nausea
- !Not a substitute for addressing underlying sleep disorders
Food Sources
- • Tart cherry juice
- • Kiwi
- • Tart cherries
- • Walnuts
- • Bananas
- • Present in small amounts in many foods but not enough to meaningfully affect sleep
References & Links
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This page is for informational purposes only. The information here has not been evaluated by the Food and Drug Administration (FDA). No supplement discussed on this page is intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor or a qualified healthcare professional before taking any dietary supplement.