What does melatonin do for you?
The hormone melatonin plays a role in the sleep-wake cycle. Natural levels of melatonin in the blood are highest at night. Some research suggests that melatonin supplements might be helpful in treating sleep disorders, such as delayed sleep phase. They also may provide some relief from insomnia and jet lag.
How long should you take melatonin before bed?
Use melatonin sleep supplements wisely and safely.
Take 1 to 3 milligrams two hours before bedtime. To ease jet lag, try taking melatonin two hours before your bedtime at your destination, starting a few days before your trip.
How much is melatonin for sleep?
Taking melatonin as a sleep aid
Goldman suggests starting with 1 mg, and then increasing that amount by 1 mg (not to exceed 10 mg) every week until you’ve reduced the amount of time it takes you to fall asleep.