I've used melatonin and it definitely works, especially for improving the quality of sleep and sleeping under the sun.
However I've found that just not eating for 6-8 hours before you go to bed helps much more. Even eating an apple can disrupt sleep. This works really well because if you suppress eating before you got to sleep, you also wake up on time and pretty fresh to boot.
The only downsides are that some people get tempted too easily to eat before bed or that if you absolutely have to stay late an hour or two more, you'll still wake up 16 hours after you stopped eating, leaving you with less sleep than intended.
However I've found that just not eating for 6-8 hours before you go to bed helps much more. Even eating an apple can disrupt sleep. This works really well because if you suppress eating before you got to sleep, you also wake up on time and pretty fresh to boot.
The only downsides are that some people get tempted too easily to eat before bed or that if you absolutely have to stay late an hour or two more, you'll still wake up 16 hours after you stopped eating, leaving you with less sleep than intended.