Melatonin for Sleep: Dosage, Timing, and Side Effects
Melatonin is the most misunderstood sleep aid. People treat it like a sedative; it's actually a clock signal. Used right, it helps you shift when you sleep — not how deeply you sleep.
What melatonin actually does
Your brain makes melatonin in darkness; it tells your body "night is here." A supplement nudges that signal. It helps with timing (jet lag, shift work, DSPD) far more than with falling asleep per se.
Dosage: lower is often better
Many studies use 0.5–3 mg, taken 30–60 minutes before desired sleep. The mega-doses (5–10 mg) common on shelves can cause next-day grogginess without extra benefit. More is not stronger here.
Timing is everything
Taking it too early or too late misses the window. For eastbound jet lag or phase shifts, the exact hour matters — a jet-lag calculator can map light and melatonin timing to your route.