Best for jet lag and shifted body clocks. Timing matters more than dose.
TrustedSupp Tier System™ · Tier 3Take as a defined course
Check before you startThis one has documented interactions with medication classes where the consequences are serious. If you take any prescription medicine, run it past a pharmacist before starting.
Evidence strength
82/100Strong
WEAKLIMITEDMODERATESTRONGVERY STRONG
What the evidence supports: jet lag and delayed sleep phase; weaker for ordinary insomnia.
This scores how well-supported the claim above is — not how much benefit you personally would get. A high score on a narrow claim does not extend to everything the product is marketed for.
How long to take it
Short courses — days for jet lag, weeks for a shifted schedule. Not a nightly permanent aid without medical advice.
Who it's actually for
Jet lag, shift work, and delayed sleep phase. Less useful for classic insomnia.
Safe upper limit
Unverified
No formal limit; 0.5–3 mg is effective, and more is not better
Higher doses cause grogginess and vivid dreams without improving sleep. Long-term effects in children are not well established. Regulated as a supplement in North America but a prescription drug in the UK/EU — itself worth surfacing. No IOM-style UL exists; needs a clinical pharmacology source, not a nutrient fact sheet.