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SCORE
Melatonin extended-release
Sleep maintenance · Older adults
Tier 2 — Promising
What it is
Standard melatonin helps you fall asleep but wears off quickly. Extended-release formulations maintain blood levels throughout the night, helping people who fall asleep fine but wake at 2 to 4 AM. A 2024 review found extended-release melatonin at 2 mg significantly improves sleep maintenance in adults over 55. The EMA-approved Circadin brand (2 mg extended-release) has the most evidence.
Efficacy
3/5
Safety
4/5
Research
3/5
Onset
4/5
Cost
3/5
Drug-int.
4/5
Dose
2 mg extended-release 1–2 hours before bed; most effective for sleep maintenance in adults 55+
Time of day & tips
Take 1–2 hours before your target bedtime with water in a dimly lit room. Avoid alcohol and bright screens after taking. Do not crush the tablet.
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