When to Use It and How Much to Take

If you are considering taking a melatonin gummy or supplement to help with your occasional sleeplessness, one of your first questions is probably “How much should I take?”

While melatonin supplements are typically sold in doses of 1, 3, 5 and 10 mg, the right amount depends on your individual situation and how your body processes the supplement.

How to Find the Right Amount

If you aren’t sure how much melatonin to take, it is recommended to start with a smaller dose like the 1 mg or 3 mg rather than starting with the max. Although melatonin is safe in doses up to 10mg per day, more is not necessarily better.

Starting with a smaller dose will allow you to see how your body reacts and gauge if your body needs more or less melatonin. You can gradually increase or decrease your dosage until you find the right amount, but do not exceed 10mg, the maximum recommended dosage.

The chart below can help you determine when to take melatonin and how to identify your body’s reaction to help find the right dosage for you. Melatonin for kids may differ so consult your pediatrician for specific questions.

When to Consider Taking Melatonin

You have occasional sleeplessness, defined as occasionally having trouble falling asleep and/or staying asleep

You have a shift in sleep schedule of 1 hour or more

You are experiencing jet lag

When to Increase Your Dose

You are still having trouble falling asleep within 20-30 minutes

You are still having trouble staying asleep; waking up briefly, e.g. to go to the bathroom, is ok but you should be able to fall back asleep quickly

When to Decrease Your Dose

You feel groggy the next morning, after getting a full night’s sleep

You are experiencing vivid dreams

You are experiencing headaches

If symptoms like vivid dreams or headaches persist, please stop taking melatonin and discuss with your healthcare professional.

Stop Counting Sheep

When it comes to sleep, everyone has their own schedule. What works for one person may not work for another. But finding the right melatonin dosage can help you make sure you get the quality sleep that is so critical to your health – and not waste precious time exercising your math skills counting sheep.

Please contact us with any additional questions. We would be happy to help.