How Much Melatonin Should You Really Take?
Most people reach for melatonin because they’re tired, stressed, or just got off a long flight. But taking the wrong dose at the wrong time doesn’t just waste money-it can make sleep worse. You might think more is better, but that’s not how melatonin works. In fact, taking too much can leave you groggy, give you weird dreams, or even throw off your natural sleep rhythm for days.
The truth? The most effective dose for most adults is between 1 mg and 3 mg. That’s it. You don’t need 5 mg, 8 mg, or 10 mg. And timing matters more than you think. Taking it 30 minutes before bed? That’s outdated advice. New research shows the sweet spot is actually 3 to 4 hours before you want to fall asleep-especially if you’re trying to reset your internal clock.
Why Lower Doses Work Better Than Higher Ones
Here’s the surprising part: your body only makes about 0.3 mg of melatonin naturally at night. So why do most supplements come in 3 mg, 5 mg, or even 10 mg doses? It’s mostly because manufacturers assume you’ll need more to feel something. But studies show that higher doses don’t equal better sleep-they just increase side effects.
A 2024 meta-analysis of 27 clinical trials found that melatonin’s effectiveness peaked at 4 mg per day. But here’s the catch: that was for people with diagnosed insomnia. For most healthy adults trying to fall asleep faster, 1 mg to 2 mg was just as effective-and had far fewer side effects. Doses above 5 mg can overload your melatonin receptors, making them less responsive over time. That’s why some people say melatonin stops working after a few weeks. It’s not magic-it’s biology.
The NHS in the UK recommends 2 mg slow-release tablets for short-term insomnia. That’s a solid starting point. But if you’re using fast-release melatonin for jet lag, 1 mg to 3 mg is all you need. Anything higher just increases the risk of morning grogginess, headaches, or nausea without giving you better sleep.
When to Take Melatonin: Timing Is Everything
Timing isn’t just important-it’s the difference between success and failure. Taking melatonin 30 minutes before bed might help you fall asleep faster, but it won’t fix a misaligned circadian rhythm. That’s why jet lag protocols and sleep schedule shifts require a different approach.
For general sleep onset, take melatonin 3 to 4 hours before your target bedtime. So if you want to sleep at 11 pm, take it between 7 pm and 8 pm. Why? Because melatonin doesn’t just make you sleepy-it signals to your brain that it’s nighttime. If you take it too late, your body doesn’t get the full circadian signal, and you might wake up feeling off.
For jet lag, the rules change based on direction. If you’re flying east (like from London to New York), your body is behind. Take 1-3 mg of fast-release melatonin at your destination’s bedtime-usually around 9-10 pm local time. If you’re flying west (like from New York to London), your body is ahead. In that case, you might need to take melatonin in the morning to help shift your clock forward. The Timeshifter protocol, based on 2024 research, recommends this exact approach and adjusts timing based on your chronotype (whether you’re a morning person or night owl).
Don’t take melatonin after 4 am or before 8 pm unless you’re following a specific jet lag plan. Taking it at the wrong time can confuse your internal clock even more.
Jet Lag Protocols: East vs. West Travel
Jet lag isn’t just about being tired-it’s about your body being out of sync with the sun. The old advice-take a pill when you land-isn’t enough anymore.
Eastward travel (e.g., London to Tokyo): Your body thinks it’s still London time. You feel awake when you should be asleep. Take 1-3 mg of fast-release melatonin at your destination’s bedtime (e.g., 10 pm Tokyo time) for up to 5 days. Avoid slow-release forms-they linger too long and interfere with your natural rhythm.
Westward travel (e.g., Los Angeles to London): Your body thinks it’s still too early to sleep. You’re wide awake at 11 pm London time. Here, melatonin isn’t always the answer. Sometimes, exposure to bright light in the morning and avoiding light at night works better. But if you need help, take 1 mg of melatonin in the early morning (e.g., 6-7 am local time) to help shift your clock.
The NHS says you can take up to 6 mg for jet lag, but newer research shows 3 mg is enough. More doesn’t mean faster recovery. In fact, the Sleep Foundation found that people who took more than 3 mg reported more vivid dreams and next-day fatigue. Stick to 1-3 mg. Fast-release. At the right time. That’s the formula.
Slow-Release vs. Fast-Release: What’s the Difference?
Not all melatonin is the same. There are two main types: slow-release and fast-release. They work differently, and using the wrong one can ruin your results.
- Slow-release (also called prolonged-release) mimics your body’s natural melatonin release. It’s designed to last 6-8 hours. This is the form the NHS recommends for chronic insomnia. One 2 mg tablet taken 1-2 hours before bed helps you stay asleep longer.
- Fast-release (immediate-release) hits your bloodstream quickly-peak levels in 30-60 minutes. It’s ideal for jet lag or when you need to fall asleep fast. It doesn’t last as long, so it won’t interfere with your natural rhythm the next day.
For jet lag, always use fast-release. Slow-release can confuse your body because it’s still releasing melatonin when the sun comes up. That’s why the Timeshifter protocol and the 2024 Journal of Biological Rhythms study both warn against slow-release for travel. For insomnia where staying asleep is the issue, slow-release makes sense.
Who Should Avoid Melatonin-or Use It Carefully?
Melatonin is safe for most adults, but it’s not for everyone.
Children: Kids need much less. Start with 0.5 mg to 1 mg for children under 88 pounds. The Sleep Foundation recommends no more than 2 mg for kids. Always consult a pediatrician first. Melatonin isn’t a sleep aid for kids-it’s a hormone regulator, and their systems are still developing.
People with autoimmune diseases, epilepsy, or depression: Melatonin can interact with immune function and mood regulation. Talk to your doctor before using it.
Pregnant or breastfeeding women: There’s not enough data to say it’s safe. Skip it unless your doctor recommends it.
People on blood thinners, diabetes meds, or immunosuppressants: Melatonin can interfere with these drugs. Check with your pharmacist.
And if you’re taking it for more than 13 weeks? That’s not what it’s for. The NHS says short-term use only. If you still can’t sleep after a few weeks, the problem isn’t melatonin-it’s your sleep hygiene, stress levels, or an underlying condition like sleep apnea.
What Happens If You Take Too Much?
It’s not dangerous in the way a drug overdose is, but it’s still harmful. Taking 5 mg or more regularly can:
- Make you groggy in the morning (37% of users report this at doses above 5 mg)
- Trigger vivid, unsettling dreams
- Give you headaches or dizziness
- Reduce your body’s own melatonin production over time
The Cleveland Clinic warns that doses above 10 mg may suppress your natural rhythm entirely. And while some sources say 12 mg is the max, that’s not a recommendation-it’s a red flag. You’re not trying to knock yourself out. You’re trying to gently reset your clock.
If you took 10 mg by accident and feel dizzy or nauseous, don’t panic. Drink water, rest, and avoid bright screens. It will pass. But don’t make it a habit.
Real-World Tips That Actually Work
- Start low: 0.5 mg or 1 mg. Wait 3 days. If nothing changes, go up to 2 mg.
- Use fast-release for jet lag, slow-release for staying asleep.
- Take it 3-4 hours before bedtime for circadian shifts, 30-45 minutes before for immediate sleep help.
- Keep your room dark. Melatonin works better when there’s no light interfering.
- Don’t use it every night. Use it for 3-5 days, then take a break.
- Track your sleep. Note when you took it, how much, and how you felt the next day. That’s your best guide.
There’s no one-size-fits-all dose. Your ideal amount depends on your age, weight, chronotype, and why you’re taking it. But the rule of thumb? Less is more. Timing is everything. And if it’s not working after a week, the problem isn’t the dose-it’s something else.
Frequently Asked Questions
Can melatonin help with insomnia?
Yes, but only for short-term use. The NHS recommends 2 mg slow-release melatonin for adults with insomnia, taken 1-2 hours before bed. It helps reduce the time it takes to fall asleep, but it doesn’t fix the root cause-like stress, poor sleep habits, or sleep apnea. If you still can’t sleep after 13 weeks, talk to a doctor.
Is it safe to take melatonin every night?
It’s not recommended. Melatonin is meant for occasional use-like jet lag or resetting your sleep schedule. Taking it nightly for months can reduce your body’s natural production and make you dependent on it. Use it for 3-5 days at a time, then take a break. If you need it constantly, there’s likely another issue that needs addressing.
What’s the best melatonin brand to buy?
There’s no official "best" brand because melatonin is sold as a supplement, not a medicine. That means quality varies. Look for products with USP Verified or NSF Certified labels-they’ve been tested for purity and accurate dosing. Avoid products with added sugars, artificial colors, or unlisted ingredients. Stick to simple, single-ingredient formulations.
Can children take melatonin?
Yes, but only under guidance. Start with 0.5 mg to 1 mg for children under 88 pounds. Increase by 0.5 mg weekly if needed, but never exceed 2 mg without a doctor’s approval. Melatonin can affect growth and development in kids, so it should only be used for diagnosed sleep disorders-not as a bedtime routine crutch.
Does melatonin cause weight gain?
There’s no direct link between melatonin and weight gain. But poor sleep can lead to weight gain-and if melatonin helps you sleep better, it might actually help you manage your weight. Some people feel hungrier after taking melatonin, but that’s usually because they’re not sleeping well, not because of the supplement itself.
How long does melatonin last in the body?
Melatonin’s half-life is only 20-50 minutes, meaning half of it leaves your bloodstream quickly. But its effects can last 4-8 hours because it binds to receptors in your brain. Fast-release forms wear off sooner, while slow-release versions last longer. That’s why timing matters-taking it too late can leave you feeling foggy the next morning.
What to Do Next
If you’ve been taking melatonin and still feel tired, don’t just increase the dose. Look at your sleep environment. Are you exposed to blue light after 9 pm? Are you drinking caffeine after 2 pm? Are you going to bed at different times every night? Those matter more than the pill.
Try this: For the next 5 nights, take 1 mg of fast-release melatonin 3 hours before your target bedtime. Keep your room dark. No screens. Then track how you feel. If you sleep better, you’ve found your rhythm. If not, it’s time to look deeper-at stress, your schedule, or your sleep habits. Melatonin is a tool, not a cure.