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How Much Melatonin to Take

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Melatonin has become the go-to sleep supplement. It’s naturally occuring in the body, can be found at most groceries stores, and is relatively inexpensive compared to other sleep remedies. But as with any supplement, it can be tricky to figure out the dosage. You may ask yourself how much melatonin to take so that you can experience maximum results without any drawbacks. We understand that conundrum. That’s why we’ve created a helpful guide on how much melatonin to take before you fall asleep.

The short answer is: it varies. Melatonin is used to treat a variety of sleep disorders, so here’s the quick rundown. If you’re just having trouble falling asleep, but can stay asleep once you get there, you only really need about a third of a milligram to 5 milligrams before bed. This amount can be taken up to nine months in a row. If you’re having a problem with your sleep-wake cycle not syncing up (also known as your circadian rhythm) you may need slightly more, somewhere between 2 mgs and 12 mgs of melatonin could help regulate that cycle and help you get back to normal. This treatment can last up to four weeks.

If you’re experiencing insomnia, this means not being able to fall asleep in the first place), usually between 2 and 3 mgs of melatonin before bed for 29 weeks is the norm, though higher doses of up to twelve milligrams can be used in shorter durations. So there’s the breakdown of how much melatonin to take. It’s a great supplement for short term solutions, but as always the best route is to make dietary and lifestyle changes that can last to deal with your sleep problems.

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Sleep trainer working in New York City in a voluntary orthopaedic practise. Also an independent medical writer and designer.
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Each week our team researches, writes and collaborates with industry leaders to bring you simple easy-to-read sleep information.

David Bridge

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Siddhesh Tiwatne

Sleep Coach

Authored by healh experts and journalists

Fact checked and science-backed

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Meet Our Review Board

Each week our team researches, writes and collaborates with industry leaders to bring you simple easy-to-read sleep information.

David Bridge

Sleep Coach

Siddhesh Tiwatne

Sleep Coach

Authored by health experts and journalists

Fact checked and science-backed

Medically reviewed by physicians

Meet Our Review Board

Each week our team researches, writes and collaborates with industry leaders to bring you simple easy-to-read sleep information.

David Bridge

Sleep Coach

Siddhesh Tiwatne

Sleep Coach

Authored by health experts and journalists

Fact checked and science-backed

Medically reviewed by physicians

Meet Our Review Board

Each week our team researches, writes and collaborates with industry leaders to bring you simple easy-to-read sleep information.

David Bridge

Sleep Coach

Siddhesh Tiwatne

Sleep Coach

Authored by health experts and journalists

Fact checked and science-backed

Medically reviewed by physicians