Melatonin dosing varies by goal, duration, and individual factors, but general guidance suggests using the lowest effective amount for the shortest possible period. Key points to consider
- Short-term sleep problems (insomnia) in adults: typical starting dose is 1–2 mg taken about 30 minutes to 1 hour before bedtime. Some people may benefit from 2–3 mg, but higher doses are not usually more effective and can causegrogginess or vivid dreams. For many adults, 1–5 mg at night is sufficient, with the majority finding 1–3 mg effective. If using longer-term strategies or special circumstances, a healthcare provider may adjust the plan. [recommended starting dose 1–2 mg; consider up to 3 mg if needed]
- Jet lag: common regimen is 3 mg taken once daily, ideally starting near the destination’s bedtime for up to 5 days; doses can be adjusted up to 6 mg if necessary, but avoid frequent or long-term use without guidance.
- Children and teenagers: dosing should be guided by a clinician; typical starting doses are lower (often 1–3 mg, depending on age and weight), with careful monitoring.
- Short courses and safety: many authorities suggest melatonin can be used for short durations (often up to 5 nights for jet lag or limited trial periods for insomnia) and under medical supervision for longer-term use, especially in special populations.
- Special populations and cautions: older adults may need lower doses and should consult a clinician before regular use; melatonin can interact with other medications and isn’t suitable for everyone.
Practical tips
- Start low, go slow: begin with 0.5–1 mg or 1 mg if you tolerate it well, then increase in 1 mg increments if needed, while monitoring daytime alertness and sleep quality.
- Timing matters: take melatonin 30–60 minutes before bedtime for most adults; for jet lag, align with the destination’s evening time.
- Sleep hygiene first: melatonin can help, but good sleep practices (consistent schedule, dark room, limit caffeine and screens before bed) improve outcomes and may reduce required melatonin dose.
Bottom line
- For most adults, a starting dose of 1–2 mg taken 30–60 minutes before bed is reasonable, with adjustments up to about 3 mg as needed and tolerated. Do not rely on melatonin as a long-term nightly habit without medical supervision, especially in older adults, children, or if taking other meds. If sleep problems persist, consult a healthcare professional to tailor the plan.
