Melatonin
Proven, and small. About 7 minutes.
Grade A: Strong human proof
Big trials in people, and it worked.
The grade is for the use people talk about, not for every use. Filed under: Sleep and stress.
How it works
A hormone your brain releases at night to signal that it is time to sleep.
How it was given in studies
By mouth. In the trials people swallowed it as a capsule, tablet, powder or drink.
This is what the studies did. It is not a how-to.
What studies saw
A review of 19 trials in 1,683 people: asleep about 7 minutes sooner, about 8 minutes more sleep, slightly better sleep quality.
The trade-off
The effect is small. It does not knock people out.
When it showed up, in studies
Asleep about 7 minutes sooner.
Sources
Put this grade on your site
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Keep going
We show what studies found. We never tell you what to take. Doses vary by study. Check the sources and talk to a doctor.