According to clinical studies, the optimal melatonin dosage varies by individual and condition. Generally recommended doses are:
- For general sleep issues: 0.5-5mg taken 30-60 minutes before bedtime
- For jet lag: 2-5mg at local bedtime
- For shift work: 1-3mg before desired sleep time
It’s important to start with the lowest effective dose (0.5-1mg) and increase gradually if needed. Higher doses don’t necessarily work better and may cause side effects. Always consult with a healthcare provider before starting melatonin, especially for children or if you’re taking other medications.
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Last Updated: October 15, 2025
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