Several human trials suggest that melatonin taken by mouth, started on the day of travel (close to the target bedtime at the destination) and continued for several days, reduces the number of days required to establish a normal sleep pattern, improves alertness, and reduces daytime fatigue.
Several human studies report that melatonin taken by mouth before bedtime decreases the amount of time it takes to fall asleep in elderly individuals with insomnia. Improved sleep quality and morning alertness has also been reported.
Multiple human studies have measured the effects of melatonin supplements on sleep in healthy individuals. A wide range of doses has been used often taken by mouth 30 to 60 minutes prior to sleep time. The weight of scientific evidence does suggest that melatonin decreases the time it takes to fall asleep, increases the feeling of “sleepiness,” and may increase the duration of sleep.
Recommendation: 1 capsule, 30 minutes before bedtime.