Take 1–5 mg around 30–60 minutes before heading to bed. SUMMARYĪ melatonin supplement is an easy way to improve sleep quality and fall asleep faster. You should also speak with them if you’re thinking about using melatonin as a sleep aid for your child, as long-term use of this supplement in children has not been well studied. Since melatonin may alter brain chemistry, it’s advised that you check with a healthcare provider before use. Start with a low dose to assess your tolerance and then increase it slowly as needed. Take around 1–5 mg 30–60 minutes before bed. In others, melatonin is widely available in stores or online. In some countries, you need a prescription for melatonin. Melatonin is also useful when traveling and adjusting to a new time zone, as it helps your body’s circadian rhythm return to normal. In another study, half of the group fell asleep faster and had a 15% improvement in sleep quality.Īdditionally, no withdrawal effects were reported in either of the above studies. In one study, taking 2 mg of melatonin before bed improved sleep quality and energy the next day and helped people fall asleep faster. Often used to treat insomnia, melatonin may be one of the easiest ways to fall asleep faster. Melatonin supplements are an extremely popular sleep aid. Melatonin is a key sleep hormone that tells your brain when it’s time to relax and head to bed. There are several ways you can reduce blue light exposure in the evening.
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