Melatonin
moderate Efficacy
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The Big Picture
Melatonin is an essential hormone for sleep, but taking large dosages right before sleeping can actually make your sleep worse. Read more to find out how to fix this tonight.
In Depth
Melatonin can be a transformative medication, especially for people with ADHD who often have naturally poor circadian rhythms; here are the two mistakes to avoid when you take melatonin. 1. Taking it straight before bed — Melatonin is a chronobiotic, not a sedative, which means its job is not to induce sleep but to shift the timing of your circadian rhythm. Instead, take melatonin 5 hours before bed; this allows it to naturally shift your sleep earlier, resulting in better sleep patterns and less grogginess in the morning. 2. Taking high doses — The most effective dose to shift your circadian rhythm forward is around 0.3-1.5mg; higher doses (such as 10mg) might get you to sleep but will remain in your system even when you wake up, leading to 'sleep-inertia,' also known as grogginess.
The Science
It supports the health of dopamine-releasing neurons and regulates the sleep-wake cycle.
