“200,000 guided meditations. The world’s largest library.”
The most comprehensive meditation app available. 200,000+ guided meditations from 10,000+ teachers. Timer with interval bells for unguided practice. Community features for accountability. Courses on everything from NSDR to Tibetan meditation to breathwork.
200,000+ meditations — the largest library
Free tier is genuinely useful (rare)
Timer with customizable interval bells
Community and group meditation features
Meta-analysis of 47 trials shows meditation reduces anxiety by 0.38 effect size and depression by 0.30 — comparable to antidepressants for mild-moderate symptoms. Consistency matters more than duration: 10 minutes daily beats 60 minutes weekly.
From the sources we read every week for our concierge recommendations.
Sleep Foundation
“Melatonin Dosage: How Much Melatonin Should I Take?”
The ideal dosage varies by individual, and factors like age, body weight, sensitivity to melatonin, existing health conditions, and the reason for taking it can all influence how your body responds. As with any supplement, it’s best to consult a healthcare provider before starting melatonin, especially if you take other medications or have underlying health conditions. Our Recommendation: Since an ideal dose for adults can range anywhere between .5 and 3mg, getting 3mg pills and splitting them up as necessary is a good place to start. We’ve reviewed dozens of popular melatonin brands, looking at whether they have reputable certifications, transparent labeling, and other sleep-inducing ingredients. Among our favorites is the Momentus Elite Sleep Supplement, which is a blend of 3mg melatonin with tart cherry extract, L‑theanine, and valerian root.  Melatonin Dosage for Older Adults Adults older than age 65 should speak with a doctor before taking any melatonin supplements. Melatonin supplement use has not been widely studied in this age group and may come with additional risks.Trusted SourceNational Institutes of Health (NIH)The NIH, a part of the U.S. Department of Health and Human Services, is the nation’s medical research agency — making important discoveries that improve health and save lives. View Source Experts suggest older adults use the lowest possible doseTrusted SourceNational Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source for a short, rather than long, period of time. Melatonin Dose for Kids Melatonin supplements may be safefor kids, but it has not been widely studied, and parents and caregivers should talk to a doctor before giving children melatonin. For a child with insomnia, melatonin dosesTrusted SourceUpToDateMore than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. View Source are often given based on the child’s age. Preschool children are often given a 1- to 2-milligram dose, school-aged children are often given a 1- to 3-milligram dose, and adolescents are often given a 1- to 5-milligram dose.
read the source →Examine.com
“Lemon Balm benefits, dosage, and side effects”
Examine Evidence Grades ABlood Pressure + 3 more BAnxiety Symptoms + 6 more C20 outcomes D15 outcomes F5 outcomes Lemon Balm is linked to 15 conditions and outcomes. Get Examine+ or Examine Pro to unlock these insights and the details of over 50,000 other studies. Overview What is lemon balm? What are lemon balm’s main benefits? What are lemon balm’s main drawbacks? How does lemon balm work? Dosage InformationMedical disclaimer Formulations: Oral: Lemon balm can be taken as an herbal tea (dried, broken-up herb infused in boiling water), as powdered dried herb, as a tincture, as a liquid extract of the dry herb, or as a dried liquid extract. Topical: A cream or ointment formulated with liquid or dried extract can be applied directly to the skin. Alternatively, a cotton ball soaked in lemon balm tea can be applied to the skin. Aromatherapy: Lemon balm essential oil’s odor can be inhaled, or the oil can be diluted in a carrier oil and used for aromatherapeutic massage. Note that while lemon balm extracts are taken orally, lemon balm oil is not taken orally; animal studies suggest that it is moderately toxic.[[1]](https://examine.com/supplements/lemon-balm/?showconditions=true#ref-1) Range of dosages studied: Oral: As dried leaf, herb for tea, or extract: 700 mg to 4 grams/day.[[2]](https://examine.com/supplements/lemon-balm/?showconditions=true#ref-2) Standardized extracts: 400 to 600 mg daily in divided doses;[[3]](https://examine.com/supplements/lemon-balm/?showconditions=true#ref-3)[[4]](https://examine.com/supplements/lemon-balm/?showconditions=true#ref-4) dried extract providing 500 mg/day of rosmarinic acid;[[5]](https://examine.com/supplements/lemon-balm/?showconditions=true#ref-5)[[6]](https://examine.com/supplements/lemon-balm/?showconditions=true#ref-6) as a single, one-time dose, 300–1600 mg of dried ethanolic extract.[[7]](https://examine.com/supplements/lemon-balm/?showconditions=true#ref-7)[[8]](https://examine.com/supplements/lemon-balm/?showconditions=true#ref-8) Liquid extract: 60 drops/day of hydroalcoholic extract.[[9]](https://examine.com/supplements/lemon-balm/?showconditions=true#ref-9) Topical: 1% cream or gel, applied two to five times daily.[[10]](https://examine.com/supplements/lemon-balm/?showconditions=true#ref-10)[[11]](https://examine.com/supplements/lemon-balm/?showconditions=true#ref-11) Aromatherapy: Aromatherapy with lemon balm essential oil (also known as balm oil) has been used in clinical trials as follows: (a) 2–3 drops on cotton, held near the face and inhaled for 30 minutes to 2 hours;[[12]](https://examine.com/supplements/lemon-balm/?showconditions=true#ref-12)[[13]](https://examine.com/supplements/lemon-balm/?showconditions=true#ref-13)[[14]](https://examine.com/supplements/lemon-balm/?showconditions=true#ref-14) (b) diluted in a carrier oil (2–10%) and applied or massaged onto the skin twice a day.[[14]](https://examine.com/supplements/lemon-balm/?showconditions=true#ref-14) Effective Dosages: General:
read the source →Download the app. Browse by topic (sleep, anxiety, focus, gratitude) or teacher. Start with 5-minute guided sessions. Build to 15–20 minutes daily.
Who it's for
Beginners who need guidance and advanced practitioners who want variety. The app for everyone.
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