How Much Melatonin Should I Take for Better Sleep

How much melatonin should I take?

Most people find that 1mg to 3mg of melatonin is enough to support falling asleep. Higher doses like 5mg to 10mg may help with jet lag or shift work, but more is not always better. The best approach is to start low and increase only if needed.

Melatonin is one of the most popular sleep supplements available today, but figuring out the right dosage can be confusing. Some products offer microdoses like 0.3mg, while others go as high as 10mg. So how much melatonin is actually effective—and how much is too much?

General Melatonin Dosage Guidelines

Melatonin doesn’t follow a “more is better” model. In fact, lower doses often work just as well as higher ones, with fewer side effects like grogginess.

Use Case	Recommended Dose
General sleep support	1mg – 3mg
Jet lag / travel adjustment	1mg – 3mg (short-term)
Shift work sleep issues	2mg – 3mg (as needed)
Older adults	Start at 0.5mg – 1mg
Children / teens	Only under medical guidance

A meta-analysis published in BMC Complementary Medicine and Therapies found that doses between 0.5mg and 5mg were effective in reducing sleep onset time, with minimal differences between low and high doses in most adults.

Source: BMC Complement Med Ther – Melatonin Dosage in Insomnia

Why Lower Doses Often Work Better

Your body naturally produces about 0.3mg of melatonin per night, so even a 1mg supplement represents a substantial increase. Starting low helps avoid potential side effects like morning grogginess, vivid dreams, or hormonal disruption over time.

Research in The Journal of Clinical Pharmacology highlights that low doses (0.3–1mg) can achieve sleep benefits without disrupting circadian rhythm or creating tolerance.

Source: Journal of Clinical Pharmacology – Low-Dose Melatonin

How to Adjust Your Dose

✔ Start with 1mg to 3mg

✔ If that’s not effective after a few days, increase by 1mg

✔ Stop increasing if you experience side effects (e.g., grogginess, headaches)

✔ Avoid long-term use of high doses without medical guidance

For most people, the goal is to use the lowest dose that works and to take melatonin only when needed, rather than every night indefinitely.

Special Considerations

• Older Adults: Natural melatonin production declines with age, but the body also clears melatonin more slowly. Start at 0.5mg to 1mg and increase cautiously.
• Children / Teens: Melatonin should only be used under pediatric guidance. Doses are usually lower and carefully monitored.
• Prescription Interactions: If you take medications for blood pressure, mood, or immune conditions, check with a provider before starting melatonin.

The American Academy of Sleep Medicine recommends using melatonin for short-term use or to correct a misaligned circadian rhythm, not as a daily long-term sleep aid without supervision.

Source: AASM – Melatonin Position Statement

Bottom Line

Most adults sleep better with 1–3mg of melatonin taken 30–60 minutes before bed. Start low, monitor your body’s response, and adjust only as needed. When used correctly, melatonin can be a gentle and effective sleep tool.

Explore a wide range of melatonin dosages—from microdosed tablets to 10mg time-release options—at Vitasunn Nutritionals and find what works best for you.