The recommended dosage of melatonin can vary depending on the reason for taking it. For example, people who are using melatonin to help them fall asleep may need a different dosage than people who are using it to reduce the symptoms of jet lag. For general sleep problems, a typical starting dose of melatonin is 1-2 mg, taken 30-60 minutes before bedtime. The dose can be increased to 3-5 mg if needed, but it's important to talk to a doctor before taking higher doses.
For jet lag, a typical dose of melatonin is 0.5-5 mg, taken at bedtime in the new time zone. The dose should be continued for several days until the body adjusts to the new time zone. One of the primary benefits of Melatonin is that it helps to regulate sleep patterns. It is especially helpful for people who have difficulty falling asleep or staying asleep. Melatonin supplements are typically taken about an hour before bedtime to help promote sleep.
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