Melatonin
supplementSleep / recovery
Research status · Dietary supplement
Dietary supplement in the US (prescription in some countries).
A hormone your body already makes to signal darkness. Most useful for shifting sleep timing (jet lag, schedule changes); lower doses are commonly discussed as sufficient. It's a timing signal, not a sedative.
How it works
Binds melatonin receptors to signal circadian nighttime, nudging sleep onset earlier.
Commonly discussed use cases
- Sleep onset
- Jet lag / shift changes
Supposed / potential benefits
- Modest reduction in time-to-sleep; good evidence for jet lag
Common side effects
- Morning grogginess (dose-related)
- Vivid dreams
- Headache
Warnings & contraindications
- Product doses vary widely from labels
- Long-term use and use in teens → clinician conversation
Typical timing considerations
30–60 minutes before intended sleep, consistently.
Administration route
Oral
Questions to ask your clinician
- Is my sleep issue about timing (melatonin's job) or something else?
- What dose range is sensible?
Commonly tracked in Reta
Tracking fields organize user-entered, clinician-directed routines — Reta never recommends or computes doses.
Sources
Track this in Reta
Beta members get a ready-made tracker for Melatonin — schedule, dose log, reminders, and check-ins — for organizing a clinician-directed routine. Personal tracking is available to everyone during the Public Beta.
Reta is a tracking and education tool — not a medical provider. Nothing here is a diagnosis, treatment, prescription, or dosing recommendation. Peptides and medications should only be used under the direction of a licensed clinician. Talk to a qualified clinician before starting, stopping, combining, or changing anything. Many compounds below are not FDA-approved for human use; some are investigational or sold through unregulated channels where purity and dosing are not guaranteed.