Melatonin

How it works

The pineal gland releases melatonin in response to darkness, signalling the body that it is night and helping coordinate the sleep-wake cycle. Supplemental melatonin acts mainly as a timing signal rather than a sedative. Taken at the right time, it can help shift the body clock, which is useful for jet lag, shift work and delayed sleep patterns. Because sleep is critical for recovery, hormone regulation and performance, travelling athletes sometimes use it under guidance.

What research supports

• May reduce jet lag symptoms when crossing several time zones
• May modestly reduce the time it takes to fall asleep
• May help people with delayed sleep phase or shift work align their sleep schedule
• No direct performance-enhancing effect

Dosage

Research commonly uses 0.5–5 mg. Lower doses (0.5–1 mg) are often as effective for timing the body clock and may cause less morning grogginess. Regulations vary: melatonin is prescription-only in some countries and sold as a supplement in others.

Timing

For sleep onset, it is usually taken 30–60 minutes before the desired bedtime. For jet lag, timing depends on the direction of travel and is typically aligned with bedtime at the destination. Combine with good light exposure habits: bright light in the morning, dim light and fewer screens at night.

Side effects

• Morning drowsiness, headache, dizziness and nausea
• Vivid dreams in some people

Food sources

Tart cherries, Pistachios, Eggs, Fish, Milk (small amounts only).