Melatonin Timing Planner
Wondering how much melatonin should I take? Choose a target bedtime and reason to see the clock window used in studies and their published dose range, presented as reference rather than advice.
Study reference
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Study reference
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- Relative timing
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- Study dose range
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Reference, not advice. This planner does not choose a dose or tell you to take melatonin.
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How much melatonin should I take—and when?
If you are asking how much melatonin should I take, the honest answer depends on the reason. Sleep-onset trials have typically used 0.5 mg to 5 mg about 30 minutes to 2 hours before target bedtime; higher doses have not been shown to work better.
For circadian problems, timing matters more than dose: evening melatonin shifts the body clock earlier, while morning melatonin shifts it later. Eastward travel studies commonly use melatonin at the destination bedtime; westward travel usually needs less.
The American Academy of Sleep Medicine does not recommend melatonin as a treatment for chronic insomnia in adults, while supporting it for some circadian rhythm sleep-wake disorders. Consistent wake time, morning daylight, dim evening light, and a cool, dark bedroom are important non-drug levers.
This is a timing planner and evidence summary, not medical advice. In the United States, melatonin is sold as a dietary supplement, and commercial products can differ substantially from their labels; some analyses found serotonin, with gummies a particular problem. Do not use this tool for children: ask a paediatrician. Melatonin interacts with anticoagulants, immunosuppressants, diabetes medication and contraceptives; pregnancy, breastfeeding, epilepsy and autoimmune conditions warrant asking a clinician first.
Melatonin timing planner FAQ
Does this tell me how much melatonin to take?
No. It shows published study ranges as information and never personalizes a dose or tells you to take a specific amount.
What dose range did sleep-onset studies use?
Clinical trials for sleep onset have typically used 0.5 mg to 5 mg, taken about 30 minutes to 2 hours before target bedtime. Higher doses have not been shown to work better.
Why does timing matter for jet lag?
For circadian problems, evening timing tends to shift the body clock earlier and morning timing later. Eastward travel studies commonly use destination bedtime; westward travel usually needs less.
Is melatonin recommended for chronic insomnia?
The American Academy of Sleep Medicine does not recommend melatonin as a treatment for chronic insomnia in adults, while supporting it for some circadian rhythm sleep-wake disorders.
Who should ask a clinician first?
Ask a paediatrician about children. Also ask a clinician first during pregnancy or breastfeeding, with epilepsy or an autoimmune condition, or if you use anticoagulants, immunosuppressants, diabetes medication or contraceptives.