Melatonin Dosing: The Right Time, Dose, and Jet Lag Strategy for Better Sleep

How Much Melatonin Should You Really Take?

Most people start with 3 mg of melatonin because that’s what’s on the bottle. But that number might be too high-or too low. The truth? Melatonin isn’t like a painkiller where more always means better. In fact, taking too much can make sleep worse. The melatonin dose that works for you depends on when you take it, why you’re taking it, and even what direction you’re flying in.

According to a 2024 meta-analysis of 27 studies involving over 2,400 people, the sweet spot for helping you fall asleep faster is 4 mg-but only if you take it three hours before bed. That’s not a typo. Most advice says take it 30 minutes before bedtime. That’s outdated. The science now shows that timing matters more than the number on the capsule.

Why Timing Is Everything

Think of your body’s internal clock like a thermostat. Melatonin doesn’t force you to sleep-it tells your brain it’s time to turn down the heat and get ready. If you take it too late, your brain gets the signal when it’s already too late. If you take it too early, it fades before bedtime.

For general sleep trouble, aim to take melatonin 3 to 4 hours before your target sleep time. So if you want to sleep at 11 p.m., take it between 7 and 8 p.m. This gives your body time to absorb it, reach peak levels, and start shifting your circadian rhythm. The 2024 study found this timing improved sleep onset by 16% compared to taking it just 30 minutes before bed.

But there’s an exception: if you’re on a long flight and need to fall asleep quickly, 30 to 45 minutes before you want to drift off works fine. That’s because you’re not trying to reset your clock-you’re just trying to get some rest on a plane.

Dose Guidelines: Less Is Often More

Most adults don’t need more than 1 to 3 mg. Start low. Try 0.5 mg or 1 mg for the first few nights. If you’re still wide awake after 45 minutes, bump it up by 0.5 mg the next night. Most people find their ideal dose between 1 and 3 mg.

Why not go higher? Doses above 5 mg can overwhelm your melatonin receptors. This doesn’t make you sleepier-it makes you groggy the next day. In a 2023 survey, 37% of people who took more than 5 mg reported morning drowsiness, vivid dreams, or headaches. The NHS and Cleveland Clinic both warn that doses over 10 mg may interfere with your body’s natural production of melatonin.

Here’s what the experts say about standard doses:

• For general insomnia: 1-3 mg, taken 3-4 hours before bedtime
• For jet lag: 1-3 mg fast-release, taken at destination bedtime
• For children: 0.5-1 mg, only under pediatric guidance
• Absolute maximum: 10 mg per day (only under medical supervision)

Slow-Release vs. Fast-Release: What’s the Difference?

Not all melatonin is made the same. There are two main types: slow-release and fast-release.

Slow-release tablets (like the 2 mg NHS-recommended version) mimic your body’s natural melatonin pattern. They release small amounts over several hours. These are best for people who wake up in the middle of the night and can’t fall back asleep.

Fast-release capsules or liquids hit your bloodstream quickly. They’re ideal for jet lag, shift work, or when you need to fall asleep fast. The Timeshifter protocol, developed by sleep scientists, specifically recommends fast-release for jet lag because slow-release versions can linger too long and confuse your internal clock.

Here’s the key: if you’re using melatonin to fix your sleep schedule, go with slow-release. If you’re trying to reset your clock after flying, go with fast-release.

Jet Lag Protocols: East vs. West

Jet lag isn’t one-size-fits-all. Flying east (like from Halifax to London) is harder than flying west. Why? You’re losing hours. Your body thinks it’s still 3 a.m. when it’s actually 9 a.m. in London.

For eastward travel (e.g., Halifax → Europe):

• Take 1-3 mg of fast-release melatonin at your destination’s bedtime
• Start taking it the night you arrive
• Continue for 3-5 days, or until you feel in sync

For westward travel (e.g., Halifax → California):

• Your body wants to stay up later
• Take 1 mg of fast-release melatonin in the morning at your destination
• This helps you wake up earlier than your body expects

The NHS says you shouldn’t use melatonin for jet lag for more than 5 days in a row. The Timeshifter system goes further-it personalizes timing based on your chronotype (are you a night owl or early bird?) and flight schedule. That’s why some people fix jet lag in one day while others struggle for a week.

Who Shouldn’t Take Melatonin?

Melatonin is generally safe, but it’s not for everyone.

• Pregnant or breastfeeding women: Not enough data to confirm safety
• People on blood thinners: Melatonin may increase bleeding risk
• Those with autoimmune disorders: May interfere with immune function
• Children: Only use under a doctor’s care. Start with 0.5-1 mg
• People with depression or bipolar disorder: Melatonin may worsen mood symptoms

If you have a chronic condition like ADHD, cerebral palsy, or chronic fatigue syndrome, higher doses (up to 10 mg) may be prescribed-but only by a specialist. Don’t self-prescribe.

What to Avoid

Here are the most common mistakes people make with melatonin:

• Taking it too late: Dosing at midnight doesn’t help reset your clock
• Using slow-release for jet lag: It can leave you foggy the next day
• Going above 5 mg: Higher doses don’t equal better sleep
• Assuming it works instantly: It can take 2-3 days to notice a difference
• Using it every night: Long-term daily use may reduce your body’s natural production

Also, avoid alcohol, caffeine, and bright screens for at least an hour after taking melatonin. They block its effects.

When to See a Doctor

If you’ve tried melatonin for two weeks and still can’t fall asleep or stay asleep, it’s not a melatonin problem-it’s a sleep disorder problem. Chronic insomnia, sleep apnea, or restless legs syndrome need different treatments.

Also, if you’re taking melatonin for more than a month, talk to your doctor. There’s no evidence it’s harmful in the short term, but long-term safety data is limited. Your doctor might suggest a sleep study or cognitive behavioral therapy for insomnia (CBT-I), which is actually more effective than melatonin for long-term sleep issues.

Final Takeaway: Start Low, Time Right

You don’t need a prescription to buy melatonin. But you do need a strategy. Forget the 3 mg myth. Start with 0.5-1 mg, take it 3-4 hours before bed for general sleep, or 1-3 mg fast-release at destination bedtime for jet lag. Give it a few days. Track how you feel. Adjust slowly.

The best dose is the smallest one that helps you sleep without leaving you groggy. And the best timing? Not when you think you need to sleep-but when your body is ready to shift.