*Melatonin is a hormone produced by the pineal gland, the organ which regulates the bodys sleep/wake cycle. The hormone is secreted in a circadian rhythm by enzymes, which are activated by darkness and depressed by light.
The research on melatonin is solid, which is not a surprise since its usually used as a go-to treatment for insomnia and many sleep related conditions.
Firstly, taking supplemental melatonin is able to increase blood melatonin levels, both at day-time and night-time. Also, supplemental melatonin at doses ranging from 2 to 10 mg’s is fairly effective at reducing insomnia (study, study, study).
NOTE: It’s common sense to think that more melatonin would be better for deeper sleep. However this isn’t the case, and high dosages might actually cause drowsiness in the day-time. It’s recommended that you work the dose up from small amounts first to see what is effective for you.
Take ½ to 1 dropper daily, ½ to 1 hour before bedtime.