Melatonin is a hormone your body makes in the evening to signal that it is time to wind down. As a supplement, it is widely used for occasional sleeplessness and jet lag.
What the research says
Reviews of clinical trials suggest melatonin can modestly shorten the time it takes to fall asleep and is particularly useful for circadian problems such as jet lag or shift work. It is not a sedative and works best when timing is right.
Dosage and timing
More is not better. Low doses of 0.5–3 mg are often enough, taken about 30–60 minutes before your target bedtime. Very high doses can leave some people groggy the next morning.
Safety notes
Short-term use is generally considered safe for most adults. Long-term data are more limited. Pregnant or breastfeeding people, and anyone on medication, should check with a healthcare provider before use.