30 Seconds SummaryMelatonin – the perfect sleep pill
- Melatonin is a natural hormone produced in the dark that helps initiate sleep.
- Supplemental melatonin mimics the natural effect without impacting your body's own production and seems free from side effects, even at high doses.
- It significantly reduces the time it takes to fall asleep and slightly improves sleep quality, but it doesn't prevent mid-sleep awakenings.
- Ideal for individuals struggling to fall asleep within 20 minutes; not necessary for those who already sleep quickly.
- Helpful for adjusting sleep schedules or coping with jet lag, as it can shift your biological clock by about one hour per day.
- Dosage recommendations vary, typically between 3 to 5 milligrams, based on individual production and needs.
- Fast release melatonin is preferred to mimic natural secretion patterns and avoid prolonged effects like grogginess.
- Melatonin is non-addictive, safe for long-term use, and its sleep-improving properties indirectly enhance overall health, including potentially aiding in fat loss and lean body mass.
