Melatonin: Sleep Regulation & Recovery
1. What Is Melatonin?
Melatonin is a hormone synthesized by the pineal gland that signals night-time to the body and regulates the sleep–wake cycle.
2. Clinically Demonstrated Benefits
2.1 Faster Sleep Onset
A meta-analysis of primary sleep disorders found that 2–5 mg of melatonin reduced sleep latency by an average of 7–12 minutes compared to placebo.
2.2 Improved Sleep Quality
Supplementation with 0.3–1 mg sustained-release melatonin improved sleep efficiency and subjective sleep quality in older adults with insomnia.
3. Optimal Dosage & Timing
3.1 Dose
0.5–5 mg, typically 30–60 minutes before bedtime
3.2 Formulation
Immediate vs. sustained-release depending on sleep-onset or maintenance needs
4. Safety & Side Effects
Melatonin is well tolerated at doses up to 10 mg/day, with mild adverse effects (drowsiness, headache) reported in <10% of users.
5. Where to Find Melatonin in Maxine’s Burn
- Burn Sleep Protein: Delivers 3 mg of melatonin per serving for restful, recovery-supporting sleep.
