How much melatonin should i take for sleep?

I occasionally use 2mg of melatonin when I have jet lag, but I focus more on sleep hygiene. Getting early morning sunlight and avoiding heavy meals or workouts late in the evening helps your body produce its own melatonin naturally.

I was researching this yesterday because of my late-night screen habits. Most studies suggest even 0.5mg to 3mg is more than enough, but higher doses are sold in stores which can make you super sleepy the next day.

My college-going daughter was struggling with insomnia during exams, and we tried 1.5mg melatonin after consulting her pediatrician. It helped reset her clock, but we stopped it after a week so she didn't get used to it.

It is always better to start with the smallest possible dose, like 1mg. I hope you get some peaceful rest soon.

I have seen this question pop up often here. The general consensus is to start with 1mg about 30 minutes before bed; don't jump to 5mg or 10mg straight away as it is usually unnecessary and causes vivid dreams.

Try doing a few minutes of quiet deep breathing or meditation before you sleep, it relaxes the mind. If you must take melatonin, keep the dose minimal like 1mg, and let your body heal naturally.