Melatonin per Difficoltà di addormentamento
ABasato su 30 studi (7 meta-analyses, 6 RCTs) con 10,634 partecipanti totali. 19/30 studi mostrano effetti positivi.
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A
In sintesi
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)
vs: Placebo
Effetto: 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
vs: Placebo
Effetto: None
None
Review
The Efficacy of Melatonergic Receptor Agonists Used in Clinical Practice in Insomnia Treatment: Melatonin, Tasimelteon, …
Dose: None
vs: Placebo
Effetto: 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)
vs: Placebo
Effetto: 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)
vs: Placebo
Effetto: 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
vs: Placebo
Effetto: None
None
Key Statistics
30
Studi
10634
Partecipanti
↑
Positive
A
Grado
Referenced Papers
Pediatric Insomnia.
Review
Pediatrics in review
2026
Molecules (Basel, Switzerland)
2025
2 citazioni
Sleep & breathing …
2025
Journal of pineal …
2024
31 citazioni
European journal of …
2024
19 citazioni
Journal of ethnopharmacology
2024
13 citazioni
Journal of ethnopharmacology
2024
13 citazioni
Journal of sleep …
2023
17 citazioni
Sleep medicine reviews
2022
48 citazioni
The Effects of the Exogenous Melatonin on Shift Work Sleep Disorder in Health Personnel: A Systematic Review.
Systematic Review
International journal of …
2022
25 citazioni
Evening wear of blue-blocking glasses for sleep and mood disorders: a systematic review.
Systematic Review
Chronobiology international
2021
47 citazioni
Sleep medicine
2020
41 citazioni
Complementary therapies in …
2019
26 citazioni
Journal of child …
2018
133 citazioni
Drugs & aging
2018
131 citazioni
Journal of clinical …
2017
1097 citazioni
Journal of the …
2017
245 citazioni
Continuum (Minneapolis, Minn.)
2017
132 citazioni
American family physician
2017
124 citazioni
Journal of physiology, …
2016
238 citazioni
Pharmacological interventions for sleepiness and sleep disturbances caused by shift work.
Meta-Analysis
The Cochrane database …
2014
131 citazioni
PloS one
2013
447 citazioni
Circadian rhythm abnormalities.
Case Report
Continuum (Minneapolis, Minn.)
2013
172 citazioni
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 citazioni
Journal of pineal …
2012
322 citazioni
Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study.
RCT
Journal of medicinal …
2010
157 citazioni
Sleep medicine reviews
2008
46 citazioni
The American journal …
2007
41 citazioni
Neuro endocrinology letters
2002
Journal of sleep …
1996
95 citazioni
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Dosaggi di uso comune
- general:
- 0.5-3 mg, 30-60 min before bed
- jetlag:
- 0.5-5 mg
Limite massimo: No established UL; 5 mg typically considered maximum
Dosaggi studiati nella ricerca
| Dosaggio | Durata | Effetto | 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 |
Momento migliore per l'assunzione: 30-60 minutes before bed
Safety & Side Effects
Effetti collaterali segnalati
- ⚠ Daytime drowsiness
- ⚠ Headache
- ⚠ Dizziness
- ⚠ Nausea
- ⚠ Vivid dreams or nightmares
Interazioni note
- ● 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
Livello di assunzione massimo tollerabile: No established UL; 5 mg typically considered maximum
Consultare sempre il proprio medico prima di iniziare qualsiasi integratore.Consultate sempre il vostro medico prima di iniziare qualsiasi integratore.
Frequently Asked Questions
Does Melatonin help with Difficoltà di addormentamento?
Based on 30 studies with 10,634 participants, there is strong evidence from multiple clinical trials that Melatonin may support Difficoltà di addormentamento management. Our evidence grade is A (Strong Evidence).
How much Melatonin should I take for Difficoltà di addormentamento?
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 Difficoltà di addormentamento?
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
Altri ingredienti per Difficoltà di addormentamento
Melatonin per altre condizioni
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