Melatonin is a hormone your body produces naturally to signal it’s time to sleep. But if your sleep schedule is off—due to stress, night shifts, or jet lag—melatonin supplements can help reset your circadian rhythm.

It’s most effective when taken 30–60 minutes before bed in small doses (0.5–3 mg). Larger doses aren’t always better and can cause grogginess or vivid dreams in some people.

Melatonin is non-addictive and generally safe for short-term use. It’s often used by travelers, students, and people working late-night shifts. Some blends include L-theanine or magnesium for added relaxation.

It’s not a cure for insomnia, but a useful tool when used mindfully. Pair it with good sleep hygiene—like dimming lights and avoiding screens—for best results.

Need help choosing the right melatonin formula? Visit natural suplements for product reviews and expert tips on improving your sleep naturally.