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Moderate evidence

Melatonin

Also called: Sleep hormone

The body's own sleep-timing hormone. SYNC doesn't list melatonin products because its status in India is unclear.

Typical amount
Explainer only. SYNC does not recommend melatonin products
Best time
30–60 min before bed · Timing guide
Food
With or without food
Upper limit
Regulatory status in India is unclear
Is it right for me?

Where to buy

0 products

SYNC does not list melatonin products. Please speak to your doctor.

What is melatonin?

Melatonin is a hormone your brain releases in the evening to signal night-time. Supplements can help with jet lag and shift work and may help some people fall asleep a little faster. In India, melatonin sits in a grey area between food supplement and drug, so SYNC doesn't recommend or list products. Speak to a doctor if you're considering it.

Forms. Tablets, gummies and sprays, often 3–10 mg in India, which is more than most studies use.

What it may help with

Evidence grade

Strong: several good human trials. Moderate: some trials, mixed results. Limited: small or early studies. Traditional: long use, little trial evidence.

Safety and interactions

Side effects
Next-day drowsiness, headache, vivid dreams. Don't combine with sedatives or alcohol, or use in pregnancy or for children without a doctor.
Who should be careful
Not for under-18s, pregnancy
Spacing
Don't combine with sedatives or alcohol
Stop and call a doctor if
Next-day drowsiness

Food sources

Small amounts in tart cherries, walnuts and some grains.

Common questions

Why doesn't SYNC sell melatonin?

Its legal status in India is unclear, so we leave the decision to your doctor.

What helps sleep instead?

A fixed bedtime, morning light, less late caffeine, and magnesium or chamomile for some people.

Is melatonin habit-forming?

It isn't addictive, but it doesn't fix the habits behind poor sleep.

Sources

For information only, not medical advice. Prices and links are checked by hand and can change; we may earn a small commission on some links. This plan is based on your answers and is not a medical diagnosis. It does not replace advice from your doctor. If you take medicines or have a health condition, check with your doctor before starting any supplement.