Melatonin for Insomnia

Q: Does Melatonin help with Insomnia?

Based on 237 studies with 54,266 participants, there is strong evidence from multiple clinical trials that Melatonin may support Insomnia management. Our evidence grade is A (Strong Evidence).

Q: How much Melatonin should I take for Insomnia?

Studies have used various dosages. A commonly studied range is 0.5-3 mg, 30-60 min before bed. Always consult your healthcare provider before starting any supplement regimen.

Q: Are there side effects of Melatonin?

Reported side effects may include Daytime drowsiness, Headache, Dizziness, Nausea. Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.

Q: How strong is the evidence for Melatonin and Insomnia?

We rate the evidence as Grade A (Strong Evidence). This rating is based on 237 peer-reviewed studies with 54,266 total participants. The overall direction of effect is positive.

Based on 237 studies (28 meta-analyses, 22 RCTs) with 54,266 total participants. 136/237 studies show positive effects.

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The Bottom Line

Melatonin is supported by strong, extensive evidence as a supplement that may help with insomnia, making it one of the most well-researched natural sleep aids available.

143 studies with 44,766 participants — among the largest evidence bases for any sleep supplement
13 meta-analyses and 15 RCTs provide high-quality evidence
Recognized in multiple clinical practice guidelines and expert consensus statements
About 64% of studies show positive effects; results may vary by insomnia type and population

Key Study Findings

Other

A bedside-savior for insomnia and anxiety disorders: melatonin/buspirone hydrochloride compound oral fast-dissolving film.

Dose: melatonin + buspirone hydrochloride vs: None Outcome: product development for insomnia with anxiety Effect: None None

Population: patients with insomnia and anxiety disorders (formulation development)

review

Pediatric Insomnia.

Dose: Melatonin (various doses), CBT-I (behavioral), pharmacologic options (z-drugs, other) vs: Placebo Effect: CBT-I most effective treatment; melatonin beneficial in children with ASD or ADHD; limited evidence None

animal study

Compound Chaijin Jieyu Fang alleviates insomnia complicated with depression by reshaping actinobacteria to inhibit neuronal …

Dose: Compound Chaijin Jieyu Fang (CCJF) traditional Chinese medicine formula; dose not specified vs: Placebo Effect: None None

Observational Study n=55

Correlation between sleep problems and morning serum melatonin and ferritin levels in Japanese 5-year-old children …

Dose: None vs: None Outcome: correlation between sleep problems and morning serum melatonin … Effect: None p<0.05

Population: Japanese 5-year-old children (45 ASD, 10 non-ASD)

Controlled Clinical Trial n=24 2 weeks

D-Ribose-L-Cysteine protects against sodium arsenite-induced hepato-nephrotoxicity in rats.

Dose: 10 mg/kg body weight vs: Sodium arsenite group (SA, no riboceine) Outcome: Hepato-nephrotoxicity markers (ALT, AST, creatinine) Effect: None None

Population: Rats with sodium arsenite-induced toxicity

review

Delayed sleep-wake phase disorder.

Dose: Scheduled melatonin, scheduled sleep-wake times, bright light therapy vs: Placebo Effect: None None

Key Statistics

237

Studies

54266

Participants

↑

Positive

Grade

Referenced Papers

Question: Is it safe for people with cancer and other serious conditions to combine cannabidiol with melatonin when neither has … Other

Journal of clinical … None

Pediatric Insomnia. Review

Pediatrics in review 2026

Compound Chaijin Jieyu Fang alleviates insomnia complicated with depression by reshaping actinobacteria to inhibit neuronal apoptosis. Other

Phytomedicine : international … 2026

A bedside-savior for insomnia and anxiety disorders: melatonin/buspirone hydrochloride compound oral fast-dissolving film. Other

European journal of … 2026

Correlation between sleep problems and morning serum melatonin and ferritin levels in Japanese 5-year-old children with autism spectrum disorder. Other

PCN reports : … 2026

Navigating Melatonin Safety: Fact, Fiction, and Confounders. Other

Journal of pineal … 2026

Clinical practice guidelines for switching or deprescribing hypnotic medications for chronic insomnia: Results of European neuropsychopharmacology and sleep expert's consensus … Systematic Review

Sleep medicine 2025 13 citations

Melatonin use in typically developing (TD) children: International Pediatric Sleep Association (IPSA) Expert Consensus Recommendations for Healthcare Providers. Other

Sleep medicine 2025 13 citations

Insomnia in older adults: A review of treatment options. Review

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Shift work sleep disorder. Review

Handbook of clinical … 2025 10 citations

Nutritional Supplements for Healthy Aging: A Critical Analysis Review. Review

American journal of … 2025 6 citations

Over-the-counter products for insomnia in adults: A scoping review of randomised controlled trials. Review

Sleep medicine 2025 4 citations

Irregular sleep-wake rhythm disorder: From the pathophysiologic perspective to the treatment. Review

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Effect of graduated drug therapy for moderate-to-severe chronic insomnia on the severity of disease: an observational study in Germany. Observational

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Neurochemical Insights into the Role of Tryptophan Metabolites and Kynurenine Pathway in Insomnia and its Psychological and Neurological Comorbidities. Review

Molecular neurobiology 2025 3 citations

Sleep deprivation activated AMPK/FOXO3a signaling mediates pineal autophagy impairment to reduce melatonin secretion in CUMS + SD rats leading to … Other

Neuroscience letters 2025 3 citations

The Efficacy of Melatonergic Receptor Agonists Used in Clinical Practice in Insomnia Treatment: Melatonin, Tasimelteon, Ramelteon, Agomelatine, and Selected Herbs. Review

Molecules (Basel, Switzerland) 2025 2 citations

Melatonin's paradox: From therapeutic benefits to toxicity warnings. Review

Chemico-biological interactions 2025 2 citations

ADHD as a circadian rhythm disorder: evidence and implications for chronotherapy. Other

Frontiers in psychiatry 2025 1 citations

Melatonin dose and timing: Do we have it right? Review

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Melatonin agonist tasimelteon (HETLIOZ®) improves sleep in patients with primary insomnia: A multicenter, randomized, double-blind, placebo-controlled trial. RCT

PloS one 2025 1 citations

Circadian Rhythm Timing and Associations With Sleep Symptoms in People With Insomnia. Other

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Delayed sleep-wake phase disorder. Review

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Unraveling the connection between the Mediterranean diet and sleep health: from biological mechanisms to clinical implications. Review

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Therapeutic Dilemma: Melatonin or not? Other

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Lactobacillus reuteri E9 Regulates Sleep Disorders Through Its Metabolite GABA. Other

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Unraveling Cannabidiol's Bidirectional Regulation of Melatonin Pharmacokinetics via PEPT1/CYP1A2: Mechanistic Insights and Quantitative Projections. Other

Pharmaceuticals (Basel, Switzerland) 2025

Banxia Shumi Decoction Improves Sleep and Neural Function in Insomnia Male Rats via BDNF/TrkB/CREB-Dependent Melatonin Signaling Activation. Other

Neurochemical research 2025

D-Ribose-L-Cysteine protects against sodium arsenite-induced hepato-nephrotoxicity in rats. Other

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[Nutrition in improving sleep quality and fighting insomnia]. Review

Nutricion hospitalaria 2025

Melatonin for blood pressure control in adults. Other

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A prospective randomized controlled trial of antioxidants in human IVF and embryo culture media. RCT

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Melatonin: beyond circadian regulation - exploring its diverse physiological roles and therapeutic potential. Review

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Optimizing the Time and Dose of Melatonin as a Sleep-Promoting Drug: A Systematic Review of Randomized Controlled Trials and Dose-Response … Meta-Analysis

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Melatonin use in managing insomnia in children with autism and other neurogenetic disorders - An assessment by the international pediatric … Other

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Herbal and Natural Supplements for Improving Sleep: A Literature Review. Other

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Standardized Extract of Valeriana officinalis Improves Overall Sleep Quality in Human Subjects with Sleep Complaints: A Randomized, Double-Blind, Placebo-Controlled, Clinical … RCT

Advances in therapy 2024 24 citations

Interventions for insomnia in cancer patients and survivors-a comprehensive systematic review and meta-analysis. Meta-Analysis

JNCI cancer spectrum 2024 24 citations

Evaluation and management of insomnia in the clinical practice in Italy: a 2023 update from the Insomnia Expert Consensus Group. Review

Journal of neurology 2024 21 citations

European expert guidance on management of sleep onset insomnia and melatonin use in typically developing children. Review

European journal of … 2024 19 citations

Impact of a Novel Valerian Extract on Sleep Quality, Relaxation, and GABA/Serotonin Receptor Activity in a Murine Model. Other

Antioxidants (Basel, Switzerland) 2024 17 citations

Molecular strategies to enhance the keratinase gene expression and its potential implications in poultry feed industry. Other

Poultry science 2024 17 citations

Shen Yuan extract exerts a hypnotic effect via the tryptophan/5-hydroxytryptamine/melatonin pathway in mice. Other

Journal of ethnopharmacology 2024 13 citations

The therapeutic potential of Ziziphi Spinosae Semen and Polygalae Radix in insomnia management: Insights from gut microbiota and serum metabolomics … Other

Journal of ethnopharmacology 2024 13 citations

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Current opinion in … 2024 12 citations

Autism Spectrum Disorder and Sleep. Review

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Inhibition of sulfur assimilation by S-benzyl-L-cysteine: Impacts on growth, photosynthesis, and leaf proteome of maize plants. Other

Plant physiology and … 2024 9 citations

Effects of magnesium and potassium supplementation on insomnia and sleep hormones in patients with diabetes mellitus. RCT

Frontiers in endocrinology 2024 9 citations

Insomnia in children affected by autism spectrum disorder: The role of melatonin in treatment. Review

Sleep medicine 2024 8 citations

Pharmacological and non-pharmacological management of sleep disturbances in Parkinson's disease: if when and how. Review

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Melatonin and melatonin receptor agonists in the treatment of nocturia: A systematic review. Systematic Review

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Melatonin use in infants and toddlers. Other

Sleep medicine 2024 6 citations

Biosynthetic Pathways of Tryptophan Metabolites in Saccharomyces cerevisiae Strain: Insights and Implications. Other

International journal of … 2024 5 citations

Temazepam or Melatonin Versus Placebo for the Treatment of Insomnia in Advanced Cancer: A Three-Arm, Double-Blind, Phase III, Multicenter, Randomized … RCT

Journal of palliative … 2024 5 citations

A scoping review of over-the-counter products for depression, anxiety and insomnia in older people. Review

BMC complementary medicine … 2024 5 citations

Commonly encountered symptoms and their management in patients with cirrhosis. Review

Frontiers in medicine 2024 4 citations

Catching ZZZs: A Summary of the Most Common Herbal Medications Taken for Insomnia. Review

American journal of … 2024 3 citations

The use of prolonged-release melatonin in circadian medicine: a systematic review. Systematic Review

Minerva medica 2024 3 citations

Comparison Between Efficacy of Oral Melatonin and Oral L-theanine in Improving Sleep in Cancer Patients Suffering From Insomnia: A Randomised … Other

Indian journal of … 2024 3 citations

Efficacy and Tolerability of a Food Supplement Based on Zea mays L., Gymnema sylvestre (Retz.) R.br.ex Sm, Zinc and Chromium … RCT

Nutrients 2024 3 citations

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Effects of the PREMEN-CALM® in the Management of the Premenstrual Syndrome: A Randomized, Double-Blind, Placebo-Controlled Pilot Study. RCT

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The European Insomnia Guideline: An update on the diagnosis and treatment of insomnia 2023. Review

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Current Insights into the Risks of Using Melatonin as a Treatment for Sleep Disorders in Older Adults. Review

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Medicinal cannabis improves sleep in adults with insomnia: a randomised double-blind placebo-controlled crossover study. RCT

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Neuropediatrics 2023 21 citations

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Melatonin-related dysfunction in chronic restraint stress triggers sleep disorders in mice. Other

Frontiers in pharmacology 2023 14 citations

Complementary and alternative treatments for insomnia disorder: a systematic umbrella review. Systematic Review

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Ziwuliuzhu Acupuncture Modulates Clock mRNA, Bmal1 mRNA and Melatonin in Insomnia Rats. Other

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Pistacia vera Extract Potentiates the Effect of Melatonin on Human Melatonin MT1 and MT2 Receptors with Functional Selectivity. Other

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Revista brasileira de … 2022 30 citations

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CNS drugs 2022 25 citations

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L'Encephale 2022 21 citations

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Is Shift Work Sleep Disorder a Risk Factor for Metabolic Syndrome and Its Components? A Systematic Review of Cross-Sectional Studies. Systematic Review

Metabolic syndrome and … 2022 16 citations

A Reduced Tryptophan Diet in Patients with Diarrhoea-Predominant Irritable Bowel Syndrome Improves Their Abdominal Symptoms and Their Quality of Life … Other

International journal of … 2022 14 citations

Women's mood at high altitude. sexual dimorphism in hypoxic stress modulation by the tryptophan-melatonin axis. Review

Frontiers in physiology 2022 10 citations

Evaluation of the pharmacological effects and exploration of the mechanism of traditional Chinese medicine preparation Ciwujia tablets in treating insomnia … Other

Frontiers in pharmacology 2022 9 citations

Melatonin as a complementary and prophylactic agent against COVID-19 in high-risk populations: A narrative review of recent findings from clinical … Review

Fundamental & clinical … 2022 5 citations

Inhibitory effects of zinc chloride (ZnCl2), n-acetyl-L-cysteine (NAC), and calcium/calmodulin dependent protein kinase II inhibitor (KN93) on Cd2+-induced abnormal cell … Other

The Science of … 2022 4 citations

Insomnia treatment: a new multitasking natural compound based on melatonin and cannabis extracts. Observational

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Melatonin Prescribing in Assisted Living. Other

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Structural basis of the ligand binding and signaling mechanism of melatonin receptors. Other

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Pediatric prolonged-release melatonin for insomnia in children and adolescents with autism spectrum disorders. Other

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An investigation into an evening intake of a saffron extract (affron®) on sleep quality, cortisol, and melatonin concentrations in adults … RCT

Sleep medicine 2021 32 citations

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The efficacy of melatonin and melatonin agonists in insomnia - An umbrella review. Systematic Review

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Efficacy of melatonin for sleep disturbance in middle-aged primary insomnia: a double-blind, randomised clinical trial. RCT

Sleep medicine 2020 41 citations

Efficacy and safety of non-benzodiazepine and non-Z-drug hypnotic medication for insomnia in older people: a systematic literature review. Systematic Review

European journal of … 2020 39 citations

Therapy for Insomnia and Circadian Rhythm Disorder in Alzheimer Disease. Review

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Prescription Drugs Used in Insomnia. Review

Sleep medicine clinics 2020 27 citations

Dietary sources of melatonin and benefits from production of high melatonin pasteurized milk. Other

Journal of food … 2020 24 citations

Melatonin and melatonin agonists as treatments for benzodiazepines and hypnotics withdrawal in patients with primary insomnia. A systematic review. Systematic Review

Drug and alcohol … 2020 20 citations

Effect of L-cysteine, Boswellia serrata, and Whey Protein on the Antioxidant and Physicochemical Properties of Pork Patties. Other

Foods (Basel, Switzerland) 2020 15 citations

Sleep-inducing effect of Passiflora incarnata L. extract by single and repeated oral administration in rodent animals. Other

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Optimized one-pot derivatization and enantioseparation of cysteine: Application to the study of a dietary supplement. Other

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Study on the preventive effect of ramelteon on the onset of sleep disorder after general anesthesia in patients with autism … Other

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Melatonin attenuates 17β-trenbolone induced insomnia-like phenotype and movement deficiency in zebrafish. Other

Chemosphere 2020 4 citations

Melatonin for insomnia in children. Other

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Structural basis of ligand recognition at the human MT1 melatonin receptor. Other

Nature 2019 186 citations

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Complementary therapies in … 2019 29 citations

A combination of melatonin, vitamin B6 and medicinal plants in the treatment of mild-to-moderate insomnia: A prospective pilot study. Other

Complementary therapies in … 2019 26 citations

Clinical Pearls on Sleep Management in Atopic Dermatitis. Review

Dermatitis : contact, … 2019 7 citations

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Laboratory animal research 2019 5 citations

Teens Who Can't Sleep: Insomnia or Circadian Rhythm Disorder? Case Report

Journal of the … 2019 5 citations

[Melatonin and sleep disorders: Overview of literature and testing in psychiatric practice]. Review

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New perspectives on the role of melatonin in human sleep, circadian rhythms and their regulation. Review

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Long-Term Efficacy and Safety of Pediatric Prolonged-Release Melatonin for Insomnia in Children with Autism Spectrum Disorder. RCT

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Insomnia in Elderly Patients: Recommendations for Pharmacological Management. Review

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MT1 and MT2 Melatonin Receptors: A Therapeutic Perspective. Review

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Optimization of Corneal Epithelial Progenitor Cell Growth on Bombyx mori Silk Fibroin Membranes. Other

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Melatonin and Melatonin Agonists as Adjunctive Treatments in Bipolar Disorders. Review

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Controlled-release melatonin, singly and combined with cognitive behavioural therapy, for persistent insomnia in children with autism spectrum disorders: a randomized … RCT

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Melatonin in experimental seizures and epilepsy. Review

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Ramelteon for Insomnia Related to Attention-Deficit/Hyperactivity Disorder (ADHD). Other

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Update on the use of melatonin in pediatrics. Review

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Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. RCT

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Keratinolytic activity of Bacillus subtilis AMR using human hair. Other

Letters in applied … 2010 57 citations

Ready for takeoff? A critical review of armodafinil and modafinil for the treatment of sleepiness associated with jet lag. Other

Nature and science … 2010 3 citations

Treatment of shift work disorder and jet lag. Other

Current treatment options … 2010

The pathophysiology of jet lag. Review

Travel medicine and … 2009 101 citations

Circadian rhythm disorders. Review

Seminars in neurology 2009 17 citations

[Insomnias. II. Pharmacological and psychotherapeutic treatment options]. Meta-Analysis

Der Nervenarzt 2009 6 citations

[Circadian rhythm sleep disorders]. Review

Tidsskrift for den … 2009 6 citations

Melatonin for primary insomnia? Review

Drug and therapeutics … 2009

[Delayed sleep phase type sleep disorder and chronotherapy]. Case Report

Turk psikiyatri dergisi … 2009

Sleep timing and circadian phase in delayed sleep phase syndrome. Other

Journal of biological … 2009

Tasimelteon, a melatonin agonist for the treatment of insomnia and circadian rhythm sleep disorders. Other

Current opinion in … 2009

Long-term follow-up of melatonin treatment in children with ADHD and chronic sleep onset insomnia. Other

Journal of pineal … 2009

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Nature clinical practice. … 2008 139 citations

Melatonergic drugs in clinical practice. Review

Arzneimittel-Forschung 2008 89 citations

Jet lag: therapeutic use of melatonin and possible application of melatonin analogs. Review

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Clinics in geriatric … 2008 53 citations

Efficacy and clinical safety of ramelteon: an evidence-based review. Review

Sleep medicine reviews 2008 46 citations

Melatonin treatment in individuals with intellectual disability and chronic insomnia: a randomized placebo-controlled study. RCT

Journal of intellectual … 2008

Complementary and alternative medicine for sleep disturbances in older adults. Review

Clinics in geriatric … 2008

A clinical approach to circadian rhythm sleep disorders. Review

Sleep medicine 2007 201 citations

Therapeutic options for sleep-maintenance and sleep-onset insomnia. Review

Pharmacotherapy 2007 117 citations

Insomnia associated with valerian and melatonin usage in the 2002 National Health Interview Survey. Other

Sleep 2007 58 citations

Self-reported efficacy and tolerability of ramelteon 8 mg in older adults experiencing severe sleep-onset difficulty. RCT

The American journal … 2007 41 citations

Circadian rhythmicity and the pharmacologic management of insomnia. Review

The American journal … 2007 3 citations

Practice parameters for the clinical evaluation and treatment of circadian rhythm sleep disorders. An American Academy of Sleep Medicine report. Review

Sleep 2007

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The Journal of … 2007

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Drugs 2006 110 citations

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The FEBS journal 2006 56 citations

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Chronobiology international 2005 272 citations

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Sleep medicine 2004

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Journal of neuroendocrinology 2003 719 citations

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Maturitas 2002 59 citations

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Neuro endocrinology letters 2002

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Psychiatry research 2002

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Pharmacopsychiatry 1996

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Dosage & Usage

mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units

Commonly Used Dosages

general:: 0.5-3 mg, 30-60 min before bed
jetlag:: 0.5-5 mg

Upper limit: No established UL; 5 mg typically considered maximum

Dosages Studied in Research

Dosage	Duration	Effect	N
melatonin + buspirone hydrochloride	--	Neutral	--
Melatonin (various doses), CBT-I (behavioral), pharmacologic options (z-drugs, other)	--	Positive	--
Compound Chaijin Jieyu Fang (CCJF) traditional Chinese medicine formula; dose not specified	--	Positive	--
None	--	Positive	55
10 mg/kg body weight	2 weeks	Positive	24
Scheduled melatonin, scheduled sleep-wake times, bright light therapy	--	Positive	--
None	--	Mixed	--
None	--	Positive	51

Best taken: 30-60 minutes before bed

Safety & Side Effects

Reported Side Effects

⚠ Daytime drowsiness
⚠ Headache
⚠ Dizziness
⚠ Nausea
⚠ Vivid dreams or nightmares

Known Interactions

● Blood thinners (warfarin) — may increase bleeding risk
● Immunosuppressants — melatonin may stimulate immune function
● Diabetes medications — may affect blood sugar levels
● Sedatives and CNS depressants — additive drowsiness

Tolerable upper intake: No established UL; 5 mg typically considered maximum

Always consult your healthcare provider before starting any supplement.

Frequently Asked Questions

Does Melatonin help with Insomnia?

Based on 237 studies with 54,266 participants, there is strong evidence from multiple clinical trials that Melatonin may support Insomnia management. Our evidence grade is A (Strong Evidence).

How much Melatonin should I take for Insomnia?

Studies have used various dosages. A commonly studied range is 0.5-3 mg, 30-60 min before bed. Always consult your healthcare provider before starting any supplement regimen.

Are there side effects of Melatonin?

Reported side effects may include Daytime drowsiness, Headache, Dizziness, Nausea. Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.

How strong is the evidence for Melatonin and Insomnia?

We rate the evidence as Grade A (Strong Evidence). This rating is based on 237 peer-reviewed studies with 54,266 total participants. The overall direction of effect is positive.

Related Evidence

Other ingredients for Insomnia

Valerian Root A CBD A Omega-3 Fatty Acids A Tryptophan A Vitamin D A Lavender A

Melatonin for other conditions

Circadian Rhythm Disorder A Jet Lag A Shift Work Sleep Disorder A Sleep Onset Difficulty A Age-Related Sleep Changes B

Quick Verdict

Based on 237 studies (28 meta-analyses, 22 RCTs) with 54,266 total participants. 136/237 studies show positive effects.

Evidence Strength92%

High confidence

Study Breakdown

RCT (25)Meta (13)Other (199)

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See how other ingredients compare for this condition.

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FDA Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The products and information on this website are not intended to diagnose, treat, cure, or prevent any disease. The evidence grades presented are based on our analysis of published peer-reviewed research and do not constitute medical advice. Always consult your healthcare provider before starting any supplement regimen.