If you can’t sleep, melatonin is an obvious thing to reach for. But there’s one thing worth knowing before you grab the highest dose on the shelf: with melatonin, more isn’t better. Here’s how to think about it.
✅ Lower doses often work as well as high ones
✅ Take it 30–60 minutes before bed
Melatonin is the hormone your body releases as it gets dark — basically a signal that says “time to sleep.” So it’s most useful when your rhythm is thrown off: jet lag, shift work, or a schedule that’s drifted. Here’s the key part most people miss: higher isn’t better. Lower doses (often well under 5mg) tend to work just as well, while high doses are more likely to leave you groggy the next morning. So the smart move is to start low and only go up if you need to.
· Take it 30–60 minutes before bed
· Use it short-term, not as a nightly habit
The evidence for long-term, high-dose use is still limited, so it’s best treated as a short-term tool to reset your rhythm. If you already have a 5mg product, it’s a generous dose — you can split it and start around half, then adjust. If you feel foggy in the morning, take less.
Frequently asked
Q. Is 5mg too much?
Higher isn’t automatically better. 5mg is a generous dose, so you can split it and start lower, then go up only if needed. Morning grogginess is a sign to cut back.
Q. Can I take it every night?
The long-term evidence is limited, so it’s better as a short-term reset. Sort out sleep basics (light, caffeine, bedtime) first.
This article is for general information and does not replace professional diagnosis or treatment. If you take medication or have a health condition, please consult a healthcare professional. Some links may be affiliate links.
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