Off at 7 A.M., Wide Awake by 11:30? Check Your Melatonin Dose First.
Answer 3 quick questions. Then see why many night-shift workers do better with a lower dose, and the 0.9 mg option we reviewed.
Question 1 of 3
After a night shift, what usually happens when you try to sleep?
Question 2 of 3
Have you tried melatonin gummies or tablets?
Question 3 of 3
What matters most to you?
What we'd look at first
Start with the dose, not a stronger gummy
Many pharmacy gummies carry 5 to 10 mg of melatonin, far more than the body makes on its own, and some people wake up groggy on that much. The NIH notes that supplement doses vary widely and that lower doses are often used.
One lower-dose option we reviewed is Yu Sleep: liquid drops with 0.9 mg of melatonin plus magnesium glycinate, L-theanine, GABA and tart cherry, according to the company.
Sunglasses on for the drive home
Last coffee about 6 hours before you plan to sleep
Dark, cool room plus white noise
Good to know: there are no published trials on the product itself, and results vary. It contains 5-HTP, so talk to your doctor first if you take SSRIs, SNRIs or triptans, or if you're pregnant or nursing.