멜라토닌 관련 수면 개시 장애

Q: Does 멜라토닌 help with 수면 개시 장애?

Based on 30 studies with 10,634 participants, there is strong evidence from multiple clinical trials that 멜라토닌 may support 수면 개시 장애 management. Our evidence grade is A (Strong Evidence).

Q: How much 멜라토닌 should I take for 수면 개시 장애?

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 멜라토닌?

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 멜라토닌 and 수면 개시 장애?

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.

총 10,634명의 참여자를 대상으로 한 30건의 연구(메타분석 7건, RCT 6건)에 근거합니다. 30건 중 19건의 연구에서 긍정적인 효과가 나타났습니다.

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결론

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 효과: 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 효과: None None

Review

The Efficacy of Melatonergic Receptor Agonists Used in Clinical Practice in Insomnia Treatment: Melatonin, Tasimelteon, …

Dose: None vs: Placebo 효과: 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 효과: 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 효과: 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 효과: None None

Key Statistics

연구

10634

참여자

↑

Positive

등급

Referenced Papers

Pediatric Insomnia. Review

Pediatrics in review 2026

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 인용

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

Sleep & breathing … 2025

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

Journal of pineal … 2024 31 인용

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

European journal of … 2024 19 인용

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 인용

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

Journal of ethnopharmacology 2024 13 인용

Efficacy of melatonin and ramelteon for the acute and long-term management of insomnia disorder in adults: A systematic review and … Meta-Analysis

Journal of sleep … 2023 17 인용

Efficacy of melatonin for chronic insomnia: Systematic reviews and meta-analyses. Meta-Analysis

Sleep medicine reviews 2022 48 인용

The Effects of the Exogenous Melatonin on Shift Work Sleep Disorder in Health Personnel: A Systematic Review. Systematic Review

International journal of … 2022 25 인용

Evening wear of blue-blocking glasses for sleep and mood disorders: a systematic review. Systematic Review

Chronobiology international 2021 47 인용

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

Sleep medicine 2020 41 인용

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 인용

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

Journal of child … 2018 133 인용

Insomnia in Elderly Patients: Recommendations for Pharmacological Management. Review

Drugs & aging 2018 131 인용

Clinical Practice Guideline for the Pharmacologic Treatment of Chronic Insomnia in Adults: An American Academy of Sleep Medicine Clinical Practice … Other

Journal of clinical … 2017 1097 인용

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

Journal of the … 2017 245 인용

Circadian Rhythm Sleep-Wake Disorders. Review

Continuum (Minneapolis, Minn.) 2017 132 인용

Insomnia: Pharmacologic Therapy. Review

American family physician 2017 124 인용

Disruption of adolescents' circadian clock: The vicious circle of media use, exposure to light at night, sleep loss and risk … Review

Journal of physiology, … 2016 238 인용

Pharmacological interventions for sleepiness and sleep disturbances caused by shift work. Meta-Analysis

The Cochrane database … 2014 131 인용

Meta-analysis: melatonin for the treatment of primary sleep disorders. Meta-Analysis

PloS one 2013 447 인용

Circadian rhythm abnormalities. Case Report

Continuum (Minneapolis, Minn.) 2013 172 인용

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 인용

Melatonin and its analogs in insomnia and depression. Review

Journal of pineal … 2012 322 인용

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

Journal of medicinal … 2010 157 인용

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

Sleep medicine reviews 2008 46 인용

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

The American journal … 2007 41 인용

Melatonin in sleep disorders and jet-lag. Review

Neuro endocrinology letters 2002

Melatonin and insomnia. RCT

Journal of sleep … 1996 95 인용

Dosage & Usage

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

일반적으로 사용되는 용량

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

상한량: No established UL; 5 mg typically considered maximum

연구에서 사용된 용량

용량	기간	효과	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

권장 복용 시간: 30-60 minutes before bed

Safety & Side Effects

보고된 부작용

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

알려진 상호작용

● 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

일일 최대 섭취 허용량: No established UL; 5 mg typically considered maximum

건강기능식품을 복용하기 전에 반드시 의료 전문가와 상담하십시오.

Frequently Asked Questions

Does 멜라토닌 help with 수면 개시 장애?

Based on 30 studies with 10,634 participants, there is strong evidence from multiple clinical trials that 멜라토닌 may support 수면 개시 장애 management. Our evidence grade is A (Strong Evidence).

How much 멜라토닌 should I take for 수면 개시 장애?

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 멜라토닌?

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 멜라토닌 and 수면 개시 장애?

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

멜라토닌 다른 건강 상태에 대한 근거

불면증 A 일주기 리듬 장애 A 시차증(제트래그) A 교대근무 수면장애 A 노화에 따른 수면 변화 B

한눈에 보기

총 10,634명의 참여자를 대상으로 한 30건의 연구(메타분석 7건, RCT 6건)에 근거합니다. 30건 중 19건의 연구에서 긍정적인 효과가 나타났습니다.

Evidence Strength92%

High confidence

연구 분석

RCT (6)Meta (5)Other (19)

대안 비교

이 건강 상태에 대한 다른 성분의 비교 결과를 확인하세요.

모든 성분 보기: 수면 개시 장애

자세히 알아보기

FDA 면책 조항: 이 내용은 미국 식품의약국(FDA)의 평가를 받지 않았습니다. 이 웹사이트의 제품 및 정보는 질병의 진단, 치료, 완치 또는 예방을 목적으로 하지 않습니다. 제시된 근거 등급은 발표된 동료 심사 연구에 대한 우리의 분석에 기반하며, 의학적 조언을 구성하지 않습니다. 건강기능식품 복용을 시작하기 전에 반드시 의료 전문가와 상담하십시오.