Hormone
Melatonin
A hormone that regulates the sleep-wake cycle and supports circadian rhythm alignment.
KÖGN Health grades Melatonin as A+ (Strong evidence) and rates it 4.5 out of 5.
Last reviewed · June 2026
Primary effects
- Improved sleep
- Circadian rhythm regulation
- Recovery support
How it works
Signals the body to prepare for sleep, regulating circadian timing and recovery processes.
Overview
Melatonin is one of the most well-researched sleep-regulating compounds. It is particularly effective for sleep onset difficulties and jet lag, as it helps reset the body’s internal clock. While it is generally safe for short-term use, long-term daily use may reduce natural endogenous production in some individuals. It is best used strategically rather than as a permanent sleep dependency solution.
Related ingredients
Graded entries that target the same cognitive goals.
Categories
Educational information, not medical advice. The evidence grade is KÖGN’s editorial assessment of published research, not a health claim. Speak to a qualified clinician before changing what you take.