RECOVERYPROMISING
Melatonin
A phase-shifter, not a sedative. Low doses beat high doses.
EFFECTIVE DOSE
0.3–1 mg, 30–60 min pre-sleep or to shift the clock
HOW IT WORKS
Hormone that signals biological night to the SCN.
WHAT THE EVIDENCE SUPPORTS
- Reduces sleep-onset latency
- Effective for jet lag and shift work
WHAT TO LOOK OUT FOR
- 5–10 mg tablets are overdoses — they can cause next-day grogginess and blunt endogenous production.
- Not a knock-out sedative — the 'sleepy' feel is subtle.
SIDE EFFECTS
- Vivid dreams, morning grogginess at high doses
SOURCES
Reviewed 11/1/2025 · Brawn Supplement Reviewer
Educational content. Not medical advice. Talk to a licensed professional before starting any supplement, especially if you take medications or have a medical condition.