The optimal melatonin dosage varies by individual and condition. Research suggests starting with the lowest effective dose, typically 0.5-1mg taken 30-60 minutes before bedtime.
- For general sleep issues: 0.5-5mg
- For jet lag: 2-5mg
- For shift work: 1-3mg
Higher doses don’t necessarily work better and may cause side effects like grogginess. It’s important to consult with a healthcare provider before starting melatonin, especially for children or if you’re taking other medications. The timing of the dose is crucial – taking it too early or too late can disrupt your sleep cycle.
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Last Updated: August 28, 2025
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