The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature

This systematic review analyzed 35 randomized controlled trials to evaluate melatonin's effectiveness in improving sleep. The findings indicate that melatonin can help reduce sleep onset time, improve sleep duration slightly, and aid in aligning circadian rhythms for conditions like jet lag and insomnia. Effects were modest and variable, depending on dosage and formulations. While melatonin is considered safe with few adverse effects, the evidence is mixed regarding its effectiveness for shift workers or general sleep improvement in healthy populations.

Melatonin supplements may be effective for managing jet lag or mild insomnia, especially for those struggling with sleep onset. Begin with low doses (1-3 mg) under professional guidance. Combine with consistent bedtime routines and light management for better results. Benefits are modest, so results may vary by individual.