Melatonin for Sleep: What’s the Right Dose?

It’s midnight, and you’re lying awake in bed, staring at the ceiling. You reach for a bottle of melatonin on your nightstand but pause. What’s the best dose of melatonin to take for sleep? Is it possible to take too much melatonin? Keep reading to learn the answers to these questions and why melatonin supplements can help you relax for a night of recharging.

What Is Melatonin?

Melatonin is the body’s natural sleep hormone, made by the pineal gland in the brain. It regulates your circadian rhythm — the 24-hour clock that lets you know when it’s time to get some sleep.¹

As the sun sets and it gets dark outside, your brain ramps up melatonin production.² High levels of melatonin reduce your energy levels, prepping your brain and body for sleep. In the morning, your hormone levels fall back down to promote wakefulness.²

Melatonin Supplements for Sleep

We all know that sticking to a consistent sleep schedule is the key to waking up feeling well-rested. While you have the best of intentions, your goal may not always be possible when work, school, and other commitments get in the way. This is where melatonin steps in as a natural sleep aid to reset your internal clock.

Melatonin supplementation is a research-backed method for treating a variety of sleep problems, including^3-6:

• Jet lag, especially from international travel with a time change of several hours or more
• Shift work sleep disorder, which affects people who switch between day and night shifts
• Delayed sleep-wake phase disorder, which makes it difficult to fall asleep at a normal time
• Insomnia, or the inability to fall asleep and/or stay asleep

What’s the Recommended Dose of Melatonin?

Health experts don’t have an official recommendation on the best dose of melatonin. The Sleep Foundation suggests taking 1 to 5 milligrams (mg) and no more than 10 mg.⁷ You can always start at a lower dose and work your way up to find what works for you.

It’s also generally safe to take melatonin supplements every night as needed.⁸ However, if you’re still struggling to sleep, it’s a good idea to chat with your doctor. You may have an underlying sleep problem that supplements alone can’t address.

While melatonin is generally safe, it's best to stick to the recommended dosage.⁹ Taking more than advised can lead to some mild side effects, which are usually temporary and manageable.

They include^9,10: 

• Vivid nightmares or dreams
• Nausea
• Headaches
• Dizziness
• Stomach pain
• Feeling fatigued the next morning

Whether you’re jetsetting off to a new country or recovering from the night shift, melatonin supplements offer an extra boost for a better night’s sleep. It’s also formulated with gamma-aminobutyric acid (GABA) — the neurotransmitter responsible for calming the brain and promoting sleep.¹¹ The added 5-hydroxytryptophan (5-HTP) in Knock Out may signal to the brain to produce more serotonin and, ultimately, melatonin.¹²

In conclusion, melatonin is a hormone vital to controlling your sleep-wake cycles. Supplementing with a safe amount can help treat certain sleep problems, letting you wake up well rested and ready to tackle the day.

References

1. Kamfar WW, Khraiwesh HM, Ibrahim MO,et al. Comprehensive review of melatonin as a promising nutritional and nutraceutical supplement. Heliyon. 2024; 10(2): e24266.
2. Cleveland Clinic. Melatonin. 7 May 2022. https://my.clevelandclinic.org/health/articles/23411-melatonin
3. Herxheimer A, Petrie KJ. Melatonin for the prevention and treatment of jetlag. Cochrane Database Syst Rev. 2002:(2):CD001520.
4. Carriedo-Diez B, Tosoratto-Venturi JL, Cantón-Manzano C, Wanden-Berghe C, Sanz-Valero J. The effects of exogenous melatonin on shift work sleep disorder in health personnel: a systematic review. Int J Environ Public Health. 2022;19(16):10199.
5. van Geijlswijk IM, Korzilius HPLM, Smits MG. The use of exogenous melatonin in delayed sleep phase disorder: a meta-analysis. Sleep. 2010;33(12):1605-1614.
6. Fatemeh G, Sajjad M, Niloufar R, et al. Effect of melatonin supplementation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. J Neurol. 2022;269(1):205-216.
7. Summer J. Melatonin dosage: how much should you take. Sleep Foundation. 20 December, 2023. https://www.sleepfoundation.org/melatonin/melatonin-dosage-how-much-should-you-take
8. Johns Hopkins Medicine. Melatonin for sleep: does it work? https://www.hopkinsmedicine.org/health/wellness-and-prevention/melatonin-for-sleep-does-it-work
9. Summer J. Can you overdose on melatonin? Sleep Foundation. 11 April 2024. https://www.sleepfoundation.org/melatonin/melatonin-overdose
10. Bauer BA. Is melatonin a helpful sleep aid — and what should I know about melatonin side effects? Mayo Clinic. 28 October 2022. https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/melatonin-side-effects/faq-20057874
11. Gottesmann C. GABA mechanisms and sleep. Neuroscience. 2002;111(2):231-239.
12. Sutanto C, Heng CW, Gan AX, et al. The impact of 5-hydroxytryptophan supplementation on sleep quality of older adults in Singapore: a randomized controlled trial. Curr Dev Nutr. 2021;5(Suppl 2):372.