Unverified85% confidenceDecision RuleTime unknown
助眠类情绪软糖的褪黑素剂量应控制在0.5-3mg/日，超过5mg反而易导致次日困倦和头痛；GABA型助眠软糖单次100-200mg更适合亚洲人体质
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Unverified褪黑素软糖有效剂量为0.5-3mg，超过5mg不会增强效果反而增加次日嗜睡和头痛风险，成人首选0.5-1mg低剂量试起88% similarUnverified改善睡眠场景建议单次摄入100-200mg GABA，长期焦虑管理可用到300mg/天；单粒500mg产品若一天两次会超过多数研究常用剂量，需分次或选250mg规格更易控量85% similarUnverified助眠场景标准方案：睡前30-60分钟服用含100-200mg GABA+L-茶氨酸/镁的无糖产品，连续使用2-4周评估效果，无效则停用而非加量84% similarUnverified褪黑素类助眠产品建议从0.5-1mg低剂量起，成人研究显示0.5mg与5mg入睡效果无显著差异，高剂量反而增加次日嗜睡和头痛风险84% similarUnverified褪黑素成人调节时差的有效剂量为0.5-3mg，超过5mg并不增强效果反而增加次日嗜睡、头痛风险，选购时优先0.5-1mg低剂量分次服用83% similar
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