Extended-Release Melatonin
Formulated to release melatonin gradually, which better matches people whose main problem is waking during the night rather than falling asleep. Less useful for shifting sleep timing.
Best for
Staying asleep through the night
Absorption
Moderate
Tolerability
Well tolerated
Typical timing
30–60 minutes before bed; for jet lag, at your target bedtime in the new time zone
How to take Extended-Release Melatonin
A typical dose of Melatonin: 0.3–1 mg to start; most people do not need more than 3 mg. Best timing: 30–60 minutes before bed; for jet lag, at your target bedtime in the new time zone. The form you choose mainly affects absorption and how easily it sits with your stomach, not the overall dose.
Where to buy Extended-Release Melatonin
Choose a third-party-tested brand; the label should name this form explicitly.
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