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🌒 Night-shift sleep: low-dose melatonin How it helps A laboratory study using a simulated night schedule showed that 0.5 mg or 3 mg of immediate-release melatonin at 16:00 for four days pushed the body clock forward about three hours, shifting both the dim-light melatonin onset and core-temperature minimum into the planned daytime-sleep window (PMID 11792655). Field trials echo the lab data. Swing-shift oil-rig workers who took 3 mg one hour before bed for four day-sleeps fell asleep faster and
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