Melatonin Dosage Calculator

0.3–0.5 mg is the lowest effective dose for most adults. Drugstore 5–10 mg pills are supraphysiological and cause grogginess without better sleep.

30–60 minutes before target bedtime for sleep onset. To shift your clock earlier, take it ~5 hours before habitual bedtime.

Short-term use is well tolerated. For chronic use, cycle off every 4–6 weeks and consult a clinician. Avoid in pregnancy without supervision.

Tart cherries, kiwi, milk, and walnuts contain small amounts (~0.1 mg). They won't replace supplementation but support a sleep-friendly diet.

Yes — melatonin can increase REM density, leading to vivid or intense dreams in 5–10% of users.

Short-term use is generally safe under pediatric guidance, but routine bedtime use isn't recommended without screening for underlying sleep disorders.

If you're taking it at the wrong time relative to your circadian phase, or using a 5–10 mg dose, the signal can paradoxically misfire. Drop to 0.3 mg and time it 4–5 hours before habitual sleep.