Dosage Lookup
Melatonin
2.8
Moderate
consensus
Consensus Protocol
Dosage
- Low dose for travel/jet lag (Johnson)
- generally not recommended as routine sleep supplement
Form
Melatonin tablets/capsules
Timing
- Evening, 30-60 minutes before desired sleep time
- primarily for jet lag or circadian adjustment
Expert Positions
What Each Expert Says
Discusses melatonin primarily as an endogenous hormone regulated by light exposure rather than recommending it as a supplement. Prefers behavioral tools (light exposure, NSDR) and supplements like magnesium threonate, theanine, and apigenin for sleep over melatonin.
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