Melatonin के लिए नींद शुरू होने में कठिनाई
A संबंधित साक्ष्य कई बड़े नैदानिक परीक्षण लगातार महत्वपूर्ण लाभ दर्शाते हैं।30 अध्ययनों (7 meta-analyses, 6 RCTs) पर आधारित, में कुल 10,634 प्रतिभागियों के साथ। 19/30 अध्ययन सकारात्मक प्रभाव दिखाते हैं।
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A
निष्कर्ष
Melatonin is strongly supported by research as a supplement that may help you fall asleep faster, which is one of its best-established benefits.
- 30 studies with 10,634 participants, including 7 meta-analyses and 6 RCTs
- About 63% of studies confirm melatonin helps reduce the time it takes to fall asleep
- Dose-response meta-analyses have helped identify effective dosing ranges
- Recognized in clinical guidelines for both adults and children
Key Study Findings
review
Pediatric Insomnia.
Dose: Melatonin (various doses), CBT-I (behavioral), pharmacologic options (z-drugs, other)
बनाम: Placebo
प्रभाव: CBT-I most effective treatment; melatonin beneficial in children with ASD or ADHD; limited evidence
None
review
Unraveling the connection between the Mediterranean diet and sleep health: from biological mechanisms to clinical …
Dose: Mediterranean diet (high adherence vs. low adherence); polyphenols, omega-3, fiber as key components
बनाम: Placebo
प्रभाव: None
None
Review
The Efficacy of Melatonergic Receptor Agonists Used in Clinical Practice in Insomnia Treatment: Melatonin, Tasimelteon, …
Dose: None
बनाम: Placebo
प्रभाव: None
None
animal study (preclinical)
The therapeutic potential of Ziziphi Spinosae Semen and Polygalae Radix in insomnia management: Insights from …
Dose: not specified (intragastric administration)
बनाम: Placebo
प्रभाव: None
None
Meta-Analysis
n=1689
Double-blind
Optimizing the Time and Dose of Melatonin as a Sleep-Promoting Drug: A Systematic Review of …
Dose: melatonin (various doses, peak efficacy at 4 mg/day)
बनाम: Placebo
प्रभाव: Melatonin reduces sleep onset latency and increases total sleep time, peaking at 4 mg/day; insomnia
insomnia status p<0.001; time
animal study (preclinical)
4 weeks
Shen Yuan extract exerts a hypnotic effect via the tryptophan/5-hydroxytryptamine/melatonin pathway in mice.
Dose: 0.5 g/kg and 1.0 g/kg intragastrically
बनाम: Placebo
प्रभाव: None
None
Key Statistics
30
अध्ययन
10634
प्रतिभागी
↑
Positive
A
ग्रेड
Referenced Papers
Pediatric Insomnia.
Review
Pediatrics in review
2026
Molecules (Basel, Switzerland)
2025
2 उद्धरण
Sleep & breathing …
2025
Journal of pineal …
2024
31 उद्धरण
European journal of …
2024
19 उद्धरण
Journal of ethnopharmacology
2024
13 उद्धरण
Journal of ethnopharmacology
2024
13 उद्धरण
Journal of sleep …
2023
17 उद्धरण
Sleep medicine reviews
2022
48 उद्धरण
The Effects of the Exogenous Melatonin on Shift Work Sleep Disorder in Health Personnel: A Systematic Review.
Systematic Review
International journal of …
2022
25 उद्धरण
Evening wear of blue-blocking glasses for sleep and mood disorders: a systematic review.
Systematic Review
Chronobiology international
2021
47 उद्धरण
Sleep medicine
2020
41 उद्धरण
Complementary therapies in …
2019
26 उद्धरण
Journal of child …
2018
133 उद्धरण
Drugs & aging
2018
131 उद्धरण
Journal of clinical …
2017
1097 उद्धरण
Journal of the …
2017
245 उद्धरण
Continuum (Minneapolis, Minn.)
2017
132 उद्धरण
American family physician
2017
124 उद्धरण
Journal of physiology, …
2016
238 उद्धरण
Pharmacological interventions for sleepiness and sleep disturbances caused by shift work.
Meta-Analysis
The Cochrane database …
2014
131 उद्धरण
PloS one
2013
447 उद्धरण
Circadian rhythm abnormalities.
Case Report
Continuum (Minneapolis, Minn.)
2013
172 उद्धरण
To sleep or not to sleep: a systematic review of the literature of pharmacological treatments of insomnia in children and …
Systematic Review
Journal of child …
2013
56 उद्धरण
Journal of pineal …
2012
322 उद्धरण
Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study.
RCT
Journal of medicinal …
2010
157 उद्धरण
Sleep medicine reviews
2008
46 उद्धरण
The American journal …
2007
41 उद्धरण
Neuro endocrinology letters
2002
Journal of sleep …
1996
95 उद्धरण
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
सामान्य रूप से उपयोग की जाने वाली खुराकें
- general:
- 0.5-3 mg, 30-60 min before bed
- jetlag:
- 0.5-5 mg
अधिकतम सीमा: No established UL; 5 mg typically considered maximum
अनुसंधान में अध्ययन की गई खुराकें
| खुराक | अवधि | प्रभाव | N |
|---|---|---|---|
| Melatonin (various doses), CBT-I (behavioral), pharmacologic options (z-drugs, other) | -- | Positive | -- |
| Mediterranean diet (high adherence vs. low adherence); polyphenols, omega-3, fiber as key components | -- | Positive | -- |
| None | -- | Positive | -- |
| not specified (intragastric administration) | -- | Positive | -- |
| melatonin (various doses, peak efficacy at 4 mg/day) | -- | Positive | 1689 |
| 0.5 g/kg and 1.0 g/kg intragastrically | 4 weeks | Positive | -- |
| low-dose melatonin administered 30-60 min before bedtime | -- | Positive | -- |
| variable (prolonged-release melatonin; ramelteon standard doses) | -- | Positive | 4875 |
सेवन का सर्वोत्तम समय: 30-60 minutes before bed
Safety & Side Effects
रिपोर्ट किए गए दुष्प्रभाव
- ⚠ Daytime drowsiness
- ⚠ Headache
- ⚠ Dizziness
- ⚠ Nausea
- ⚠ Vivid dreams or nightmares
ज्ञात अंतःक्रियाएँ
- ● 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
सहनीय अधिकतम सेवन: No established UL; 5 mg typically considered maximum
कोई भी सप्लीमेंट शुरू करने से पहले हमेशा अपने स्वास्थ्य सेवा प्रदाता से परामर्श करें।
Frequently Asked Questions
Does Melatonin help with नींद शुरू होने में कठिनाई?
Based on 30 studies with 10,634 participants, there is strong evidence from multiple clinical trials that Melatonin may support नींद शुरू होने में कठिनाई management. Our evidence grade is A (Strong Evidence).
How much Melatonin should I take for नींद शुरू होने में कठिनाई?
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 नींद शुरू होने में कठिनाई?
We rate the evidence as Grade A (Strong Evidence). This rating is based on 30 peer-reviewed studies with 10,634 total participants. The overall direction of effect is positive.
Related Evidence
इसके लिए अन्य सामग्री नींद शुरू होने में कठिनाई
Melatonin अन्य स्वास्थ्य स्थितियों के लिए
References
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