Melatonin extended-release

Tier 2 — promising · Sleep maintenance · Older adults

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.

Dose: 2 mg extended-release 1–2 hours before bed; most effective for sleep maintenance in adults 55+