Research suggests that the optimal melatonin dosage varies by age and condition. Studies show that for adults:
- For general sleep issues: 0.5-5mg taken 30-60 minutes before bedtime
- For jet lag: 2-5mg taken at local bedtime
- For shift work: 1-3mg taken at the desired bedtime
It’s recommended to start with the lowest effective dose (0.5-1mg) and increase gradually if needed. For children, dosages should be discussed with a healthcare provider. Some people may experience better results with extended-release formulations, particularly for maintaining sleep throughout the night.
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Last Updated: August 30, 2025
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