Melatonin helps me a little, but for me it does not that effective. I've taken a wide range, include massive amounts. What works great for me is Diphenhydramine HCL. I think that's what it is. Sorry I don't have any right now. For some reason some bottles are listed as a relief for allergy, but others list as sleeping pill. Confusing. Maybe there's two different types? Idk, but it really puts me out for at least 6 hours and I can feel it strongly for 8 hours. If I awaken to go to the bathroom my body feels like it weighs a ton. Fortunately my depression is stronger than mania so I have no problems going to sleep.