Melatonin, ranked by real cost

Melatonin is a hormone your body naturally releases when it gets dark, telling your brain it's time to wind down. Taking it as a supplement can help shift your internal clock. It works best for sleep problems caused by timing — jet lag, night shift work, or if you naturally fall asleep and wake up much later than you want to. For ordinary trouble falling asleep, it does help, but the effect is smaller than most people assume (studies show about 7 minutes faster on average). The common belief that "more is better" doesn't hold up in research. Low doses (0.3–1mg) match what your body naturally produces. Larger doses (5–10mg, which is what most products sell) can leave you groggy in the morning. Most research doses are on the lower end. Timing matters too — take it about 30–60 minutes before bed. Products below are ranked by cost at your chosen daily dose.