メラトニン ： 入眠困難
A エビデンス 複数の大規模臨床試験が一貫して有意な効果を示しています。合計10,634名の参加者を対象とした30件の研究（メタアナリシス7件、RCT 6件を含む）に基づく。30件中19件の研究で肯定的な効果が示されている。
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A
結論
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
効果: 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
効果: None
None
Review
The Efficacy of Melatonergic Receptor Agonists Used in Clinical Practice in Insomnia Treatment: Melatonin, Tasimelteon, …
Dose: None
vs: Placebo
効果: 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
効果: 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
効果: 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
効果: None
None
Key Statistics
30
研究数
10634
参加者数
↑
Positive
A
グレード
Referenced Papers
Pediatric Insomnia.
Review
Pediatrics in review
2026
Molecules (Basel, Switzerland)
2025
2 件の引用
Sleep & breathing …
2025
Journal of pineal …
2024
31 件の引用
European journal of …
2024
19 件の引用
Journal of ethnopharmacology
2024
13 件の引用
Journal of ethnopharmacology
2024
13 件の引用
Journal of sleep …
2023
17 件の引用
Sleep medicine reviews
2022
48 件の引用
The Effects of the Exogenous Melatonin on Shift Work Sleep Disorder in Health Personnel: A Systematic Review.
Systematic Review
International journal of …
2022
25 件の引用
Evening wear of blue-blocking glasses for sleep and mood disorders: a systematic review.
Systematic Review
Chronobiology international
2021
47 件の引用
Sleep medicine
2020
41 件の引用
Complementary therapies in …
2019
26 件の引用
Journal of child …
2018
133 件の引用
Drugs & aging
2018
131 件の引用
Journal of clinical …
2017
1097 件の引用
Journal of the …
2017
245 件の引用
Continuum (Minneapolis, Minn.)
2017
132 件の引用
American family physician
2017
124 件の引用
Journal of physiology, …
2016
238 件の引用
Pharmacological interventions for sleepiness and sleep disturbances caused by shift work.
Meta-Analysis
The Cochrane database …
2014
131 件の引用
PloS one
2013
447 件の引用
Circadian rhythm abnormalities.
Case Report
Continuum (Minneapolis, Minn.)
2013
172 件の引用
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 件の引用
Journal of pineal …
2012
322 件の引用
Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study.
RCT
Journal of medicinal …
2010
157 件の引用
Sleep medicine reviews
2008
46 件の引用
The American journal …
2007
41 件の引用
Neuro endocrinology letters
2002
Journal of sleep …
1996
95 件の引用
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
一般的な使用量
- general:
- 0.5-3 mg, 30-60 min before bed
- jetlag:
- 0.5-5 mg
上限量： No established UL; 5 mg typically considered maximum
研究で検討された用量
| 用量 | 期間 | 効果 | 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 |
推奨摂取タイミング： 30-60 minutes before bed
Safety & Side Effects
報告されている副作用
- ⚠ Daytime drowsiness
- ⚠ Headache
- ⚠ Dizziness
- ⚠ Nausea
- ⚠ Vivid dreams or nightmares
既知の相互作用
- ● 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
耐容上限摂取量： No established UL; 5 mg typically considered maximum
サプリメントの摂取を開始する前に、必ず医療専門家にご相談ください。
Frequently Asked Questions
Does メラトニン help with 入眠困難?
Based on 30 studies with 10,634 participants, there is strong evidence from multiple clinical trials that メラトニン may support 入眠困難 management. Our evidence grade is A (Strong Evidence).
How much メラトニン should I take for 入眠困難?
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 メラトニン?
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 メラトニン and 入眠困難?
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
メラトニン 他の症状・状態について
References
- [1] Rayan Kteish et al.. Pediatr Rev. 2026. Pediatric Insomnia. doi:10.1542/pir.2024-006687 PubMed
- [2] Kacper Żełabowski et al.. Molecules. 2025. The Efficacy of Melatonergic Receptor Agonists Used in Clinical Practice in Insomnia Treatment: Melatonin, Tasimelteon, Ramelteon, Agomelatine, and Selected Herbs. doi:10.3390/molecules30183814 PubMed
- [3] Tatiana Palotta Minari et al.. Sleep Breath. 2025. Unraveling the connection between the Mediterranean diet and sleep health: from biological mechanisms to clinical implications. doi:10.1007/s11325-025-03546-2 PubMed
- [4] Francy Cruz-Sanabria et al.. J Pineal Res. 2024. Optimizing the Time and Dose of Melatonin as a Sleep-Promoting Drug: A Systematic Review of Randomized Controlled Trials and Dose-Response … doi:10.1111/jpi.12985 PubMed
- [5] Oliviero Bruni et al.. Eur J Pediatr. 2024. European expert guidance on management of sleep onset insomnia and melatonin use in typically developing children. doi:10.1007/s00431-024-05556-w PubMed
- [6] Haiqin Ren et al.. J Ethnopharmacol. 2024. The therapeutic potential of Ziziphi Spinosae Semen and Polygalae Radix in insomnia management: Insights from gut microbiota and serum metabolomics … doi:10.1016/j.jep.2024.118255 PubMed
- [7] Tian-Ji Xia et al.. J Ethnopharmacol. 2024. Shen Yuan extract exerts a hypnotic effect via the tryptophan/5-hydroxytryptamine/melatonin pathway in mice. doi:10.1016/j.jep.2024.117992 PubMed
- [8] Julia Maruani et al.. J Sleep Res. 2023. Efficacy of melatonin and ramelteon for the acute and long-term management of insomnia disorder in adults: A systematic review and … doi:10.1111/jsr.13939 PubMed
- [9] Kyungseon Choi et al.. Sleep Med Rev. 2022. Efficacy of melatonin for chronic insomnia: Systematic reviews and meta-analyses. doi:10.1016/j.smrv.2022.101692 PubMed
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- [11] Landon Hester et al.. Chronobiol Int. 2021. Evening wear of blue-blocking glasses for sleep and mood disorders: a systematic review. doi:10.1080/07420528.2021.1930029 PubMed
- [12] Huajun Xu et al.. Sleep Med. 2020. Efficacy of melatonin for sleep disturbance in middle-aged primary insomnia: a double-blind, randomised clinical trial. doi:10.1016/j.sleep.2020.10.018 PubMed
- [13] Patrick Lemoine et al.. Complement Ther Med. 2019. A combination of melatonin, vitamin B6 and medicinal plants in the treatment of mild-to-moderate insomnia: A prospective pilot study. doi:10.1016/j.ctim.2019.05.024 PubMed
- [14] Athanasios Maras et al.. J Child Adolesc Psychopharmacol. 2018. Long-Term Efficacy and Safety of Pediatric Prolonged-Release Melatonin for Insomnia in Children with Autism Spectrum Disorder. doi:10.1089/cap.2018.0020 PubMed
- [15] Vivien C Abad et al.. Drugs Aging. 2018. Insomnia in Elderly Patients: Recommendations for Pharmacological Management. doi:10.1007/s40266-018-0569-8 PubMed
- [16] Michael J Sateia et al.. J Clin Sleep Med. 2017. Clinical Practice Guideline for the Pharmacologic Treatment of Chronic Insomnia in Adults: An American Academy of Sleep Medicine Clinical Practice … doi:10.5664/jcsm.6470 PubMed
- [17] Paul Gringras et al.. J Am Acad Child Adolesc Psychiatry. 2017. Efficacy and Safety of Pediatric Prolonged-Release Melatonin for Insomnia in Children With Autism Spectrum Disorder. doi:10.1016/j.jaac.2017.09.414 PubMed
- [18] Milena Pavlova. Continuum (Minneap Minn). 2017. Circadian Rhythm Sleep-Wake Disorders. doi:10.1212/CON.0000000000000499 PubMed
- [19] Eric Matheson et al.. Am Fam Physician. 2017. Insomnia: Pharmacologic Therapy. PubMed
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- [21] Juha Liira et al.. Cochrane Database Syst Rev. 2014. Pharmacological interventions for sleepiness and sleep disturbances caused by shift work. doi:10.1002/14651858.CD009776.pub2 PubMed
- [22] Eduardo Ferracioli-Oda et al.. PLoS One. 2013. Meta-analysis: melatonin for the treatment of primary sleep disorders. doi:10.1371/journal.pone.0063773 PubMed
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- [24] Jessica R Barrett et al.. J Child Adolesc Psychopharmacol. 2013. To sleep or not to sleep: a systematic review of the literature of pharmacological treatments of insomnia in children and … doi:10.1089/cap.2013.0059 PubMed
- [25] Daniel P Cardinali et al.. J Pineal Res. 2012. Melatonin and its analogs in insomnia and depression. doi:10.1111/j.1600-079X.2011.00962.x PubMed
- [26] Wilfred R Pigeon et al.. J Med Food. 2010. Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. doi:10.1089/jmf.2009.0096 PubMed
- [27] Michael J Sateia et al.. Sleep Med Rev. 2008. Efficacy and clinical safety of ramelteon: an evidence-based review. doi:10.1016/j.smrv.2007.12.005 PubMed
- [28] Louis J Mini et al.. Am J Geriatr Pharmacother. 2007. Self-reported efficacy and tolerability of ramelteon 8 mg in older adults experiencing severe sleep-onset difficulty. doi:10.1016/j.amjopharm.2007.09.004 PubMed
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- [30] C M Ellis et al.. J Sleep Res. 1996. Melatonin and insomnia. doi:10.1046/j.1365-2869.1996.00003.x PubMed
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