Abstract Summary
Objective
To determine how the timing of melatonin intake affects sleep quality and duration through analysis of clinical trials and meta-analyses.
Context
Melatonin is a hormone that regulates the sleep-wake cycle. Endogenous levels rise one to two hours before bedtime, and taking supplements during this window enhances sleep onset and quality. Dosing too early or too late can reduce benefits or disrupt circadian rhythm.
Methods Used
Approach
A literature review of randomized controlled trials, pharmacokinetic studies, and meta-analyses was conducted to assess the effects of melatonin timing and dosage on sleep outcomes.
Data Collection
Data were sourced from PubMed, ScienceDirect, and the Journal of Pineal Research, covering studies with doses of 0.5–10 mg taken between 30 minutes and 3 hours before bedtime.
Researchers’ Summary of Findings
Impact on Health
Proper timing enhances sleep efficiency, circadian balance, and next-day alertness. Mistimed or high doses can cause morning grogginess but are generally safe in low amounts.
Health Implications
Low doses around three milligrams are most effective. Melatonin works best when paired with healthy sleep practices and should not replace behavioral or lifestyle interventions.
Sustainability
Though synthetically produced, sustainable use depends on minimal dosing, correct timing, and integration into holistic sleep routines to avoid dependency.
DOI
10.1111/jpi.12985
