Melatonin is a chronobiotic, not a sedative. It doesn't knock you out. It tells your clock it's dark. Taking it 3h before bed produces the largest phase advance. Taking it at bedtime can actually push your clock later.
Most people treat melatonin as a "dimmer switch" when, in fact, melatonin at 0.3 mg and melatonin at 50 mg activate two completely different mechanisms.
Most OTC doses fall in a "dead zone" between them that doesn't take advantage of benefits on either side of the curve.
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