Delayed sleep phase syndrome
Supplements studied for delayed sleep phase syndrome.
Overview
Melatonin has the strongest evidence for delayed sleep phase syndrome (DEX Score 76, high effect, evidence, and trust; nine studies). Most research shows oral melatonin helps young adults and children with delayed sleep patterns fall asleep faster and shift sleep earlier, using doses from about 0.3–5 mg daily for up to nine months in adults and 1–6 mg before bedtime for up to a month in children.
Some studies also report improvements in mood, energy, and body pain in young adults with this sleep pattern. See the heatmap and evidence reviews below for dosing ranges and trial details.
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