Melatonin is the hormone your brain releases in the evening to prepare for sleep. As a supplement, it works mainly as a clock regulator, not a sedative that knocks you out.
When it really helps
It's most useful for resetting a disrupted clock: jet lag, night shifts, very late bedtimes. In these cases, taken at the right moment, it advances the sleep signal.
What dosage
More is not better. Small doses (typically around 0.5 to 1 mg) taken one to two hours before bed are usually enough. Higher doses don't improve results and can leave you feeling groggy.
Before it gets to that point
Many sleep problems can be solved without supplements: consistency, darkness, coolness, fewer screens. See the blue light and the deep sleep. The KEORA Ring helps you identify the real cause before you start supplementing. If symptoms persist, talk to a healthcare professional.
The best melatonin is still the kind your brain makes on its own, in the dark.