← Brain & Sleep
MelatoninA/B
Sets your body clock. A for jet lag, B for falling asleep.
Melatonin tells your body clock "it's night." It sets the time; it doesn't knock you out.
Good for
Jet lag, night shifts and night owls. You fall asleep a few minutes faster.
How
A small dose (0.5–1 mg) works as well as a big one. Take it 1–3 hours before bedtime.
Watch out
It doesn't cure long-term sleep problems; a sleep therapy called CBT-I does. It can make you groggy or give you headaches or vivid dreams. Rules differ by country: in some, melatonin needs a prescription. Check with your doctor or pharmacist.
For learning, not medical advice. Sources