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Research Brief

Melatonin and sleep quality: modest evidence, timing matters

A meta-analysis reviewed randomized trials of melatonin and sleep quality. The practical question is often timing, dose, and short-term fit rather than simply choosing the highest milligram amount.

Sleep SupportMelatoninSystematic review and meta-analysis of randomized trials
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What the study looked at

Topic
Sleep Support
Ingredient
Melatonin
Study type
Systematic review and meta-analysis of randomized trials
Published
2022

What it may mean

Melatonin belongs in sleep content, but it should be framed as a circadian-timing tool rather than a general sedative.

What it does not prove

It does not prove high-dose gummies are better, or that melatonin is appropriate for every sleep problem.

What shoppers should check

  • Compare low-dose and higher-dose formats.
  • Check next-day grogginess and sedative stacking.
  • Use extra caution for pregnancy, children, epilepsy, anticoagulants, and immune-related conditions.