Meta-Analysis: Melatonin for the Treatment of Primary sleep Disorders

This meta-analysis evaluated 19 studies involving 1,683 participants to determine melatonin's efficacy for primary sleep disorders. Melatonin reduced the time needed to fall asleep by about 7 minutes and increased total sleep time by 8 minutes, with modest improvements in overall sleep quality. Higher doses and longer durations produced greater effects on sleep latency and total sleep time. While the improvements were smaller than those seen with prescription sleep medications, melatonin's low risk of side effects makes it a safe option for managing sleep disorders.

Consider melatonin supplementation to address mild sleep onset or maintenance issues. Start with a low dose (1–3 mg) and gradually adjust under professional guidance. Pairing melatonin with consistent sleep schedules and reduced light exposure can enhance its effectiveness. Benefits are modest but supported by strong safety data.