Melatonin IR/XR 1.5 mg by Life Extension

If you fall asleep slowly or wake at 2–4 a.m., extended-release melatonin is the version to consider. A low 1.5 mg dose suits adults who want help both initiating sleep and maintaining it through the night, without the grogginess common at higher doses. It’s particularly useful during jet lag, early-morning awakenings, or shift work when your internal clock is misaligned. If restless legs are suspected, check Ferritin (iron storage) first; if thyroid is overactive, check TSH (thyroid signal). Melatonin won’t fix those drivers.

Melatonin is your brain’s darkness signal, not a sedative. The immediate‑release portion nudges sleep onset, while the extended‑release portion maintains a gentle level for 6–8 hours to reduce middle‑of‑the‑night awakenings. Most people who respond fall asleep 7–12 minutes faster and spend a bit more time asleep. This MicroActive delivery releases gradually so you don’t get a big peak then a drop. If your Salivary melatonin is already robust at bedtime, more won’t add much.

Take one capsule 30–60 minutes before your target bedtime, and dim screens and overhead light so your brain gets a consistent darkness cue. Start with this 1.5 mg; higher doses rarely work better for maintenance and increase next‑day fog. For jet lag, take it at the new local bedtime for 3–5 nights. If you mainly have trouble staying asleep, keep the timing the same; the extended‑release component is what helps later in the night.

Avoid in pregnancy or when nursing unless your clinician agrees. Fluvoxamine (an antidepressant) can spike melatonin levels; caffeine late day can blunt it. Use caution with anticoagulants or antiplatelets (blood thinners), as case reports suggest a small bleeding risk. Epilepsy, autoimmune disease, and severe depression warrant clinician oversight. If snoring, witnessed apneas, or reflux drive awakenings, address those first—melatonin won’t correct airway or GI causes.