How much melatonin should I take?
Last updated September 3, 2026.
1 to 3 milligrams, two hours before bed - the Johns Hopkins sleep guidance, on the principle that less is more: side effects (vivid dreams, grogginess, headache) scale with dose, and higher doses have no proven added benefit. The two-hour runway matters because melatonin shifts the body clock rather than sedating you. Distrust the label: NCCIH-cited testing found bottles containing 74 to 347 percent of the stated amount, most of them over. Jet lag: same dose two hours before destination bedtime, starting a few days pre-travel. Needing ever-larger doses to sleep is not a melatonin problem - it is an insomnia workup waiting to happen. Pymander is a free AI doctor, 24/7 by text, and can help you dial it in.
What to do
- Start at 1 to 3 mg: more milligrams is not more sleep.
- Take it two hours before bed: it moves the clock, it does not sedate.
- Choose a tested brand: label accuracy is a documented problem.
- Dose creeping up? Get assessed: escalating need points past melatonin.
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