Meta-analysis: melatonin for the treatment of primary sleep disorders

This meta-analysis pooled data from 19 randomized controlled trials involving 1,683 participants to evaluate melatonin for primary sleep disorders. Studies used doses ranging from 0.1mg to 5mg taken before bedtime.

Melatonin significantly reduced sleep onset latency (time to fall asleep) by 7.06 minutes, increased total sleep time by 8.25 minutes, and improved overall sleep quality. Effects were most consistent for sleep onset latency.

While the absolute improvements may seem modest, melatonin works by reinforcing the body's natural circadian rhythm rather than inducing sedation. This makes it safer than conventional sleep aids and less likely to cause next-day drowsiness. Melatonin is particularly effective for jet lag, shift work, and delayed sleep phase disorder. The supplement showed excellent safety with no significant adverse effects across all studies.