Optimal melatonin dose: 4 mg
A dose-response meta-analysis found the optimal melatonin dose to shorten sleep latency is 4 mg — far less than the 5–10 mg doses many people take.
Snapshot · The Peter Attia Drive
#394 ‒ Sleep pharmacology: the role of medications in healthy sleep, the promise of emerging therapies, and the evidence for common sleep supplements
Explore episode
Jun 1, 2026
Where this was said
Melatonin for circadian timing: how timing signals differ from sedatives in the treatment of sleep disorders
At 36:55 · chapter starts 36:30
Melatonin is one of the most widely used sleep aids and one of the most widely misunderstood. Attia is emphatic: it is not a sleeping pill. Released by the pineal gland in response to darkness, melatonin is a circadian signal that prepares the brain and body for sleep — it inhibits wake-promoting orexin neurons and activates GABAergic neurons to reduce arousal state, but it doesn't force sedation. Its best use case is circadian realignment: jet lag, shift work, adjusting to daylight savings, or night owls shifting to earlier schedules. A dose-response meta-analysis found the optimal dose to shorten sleep latency is just 4 mg, yet most people take 5–10 mg — doses that can actually disrupt circadian alignment rather than support it. Timing matters too: 1–3 hours before bed is optimal. The supplement is also poorly regulated: actual melatonin content in commercial products has been found to range from 80% below to nearly 478% above label claims, with gummies being especially problematic due to uneven distribution and faster degradation. Prescription melatonin receptor agonists like ramelteon solve the quality control problem by being manufactured under FDA licensing standards, but share the same fundamental limitation: they work for circadian problems, not for hyperarousal or other insomnia mechanisms.
Melatonin label accuracy: -80% to +478%
Analyses of commercial melatonin preparations found actual content ranging from 80% below to nearly 500% above what is stated on the label.
Trazodone: The Accidental Sleep Drug That Preserves Deep Sleep
Trazodone was approved as an antidepressant, but its most common side effect — excessive daytime sleepiness in ~50% of patients — launched a second career. At 50–100 mg off-label, a 2022 meta-analysis confirmed it increases total sleep time and actually increases slow-wave sleep rather than suppressing it, making it one of the most rational long-term sleep medication options available.
Trazodone: 50% of depression patients got daytime sleepiness
Approximately half of patients taking trazodone for depression develop excessive daytime sleepiness — the side effect that launched its second career as a sleep aid.
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