Melatonin (Extended Release)
Solid evidence for sleep maintenance. Not a miracle worker, but genuinely useful for the right person.
Verdict
6/10 Mixed
Evidence
Grade B / 100+ Studies
The No-BS Summary
8 things. 60 seconds. Everything you need.
WHAT IT DOES
For staying asleep, not just falling asleep.
DOES IT WORK?
6/10 Mixed. Extended release maintains melatonin levels throughout the night. Better for sleep maintenance issues vs. immediate release for sleep onset. Start low (0.3-1mg). Less is often more with melatonin.
HOW MUCH TO TAKE
Follow label
COST
$25-60/month depending on brand and form.
FIRST 24 HOURS
Don't expect miracles on day one. It's building in your system.
AFTER A FEW WEEKS
Most people notice something by week 2-3.
SAFETY
Safe for most people. No red flags at normal doses.
HOW IT FEELS
Helps stay asleep through the night. Avoid high doses.
QUICK ANSWERS
+ 4 more questions
DOSE-RESPONSE CURVE
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