How Can Choosing Melatonin Help?

Taking Melatonin Can Help Reduce the Time It Takes to Fall Asleep

When experiencing occasional difficulties falling asleep, taking melatonin at least 30 minutes before going to bed can help you reduce the time it takes to fall asleep.

The beneficial effect on sleep onset latency is obtained by consuming 1 mg of melatonin before bedtime.1

Studies have also shown that taking melatonin can contribute to improving sleep quality by facilitating falling asleep and reducing nocturnal awakenings. Those results being constant for any dose.2,3 A low melatonin dose can also respect your body’s own sleep physiology.4

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Foods like pistachios, tart cherries, mushrooms, and tomatoes are good sources of melatonin.
References:
  1. Thomson, EA. MIT News. Rest easy: MIT study confirms melatonin’s value as a sleep aid. March 1, 2005.
  2. Ferracioli-Oda E, et al. Meta-analysis: melatonin for the treatment of primary sleep disorders. PLoS One. 2013;8(5):e63773.
  3. Arendt J, et al. Physiology of the Pineal Gland and Melatonin. 2022 Oct 30. In: Feingold KR, et al. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000–. PMID: 31841296.
  4. Poza JJ, Pujoi, Ortega-Albás JJ, Romero O; Insomnia Study Group of the Spanish Sleep Society (SES). Melatonin in sleep disorders. Neurologia (Engl Ed). 2022 Sep;37(7);575-585.