Melatonin supplements offer a short-term solution for people struggling to fall or stay asleep. We consulted sleep experts ...

This Natrol liquid melatonin, which contains 1 milligram of melatonin per 4-milliliter serving, can be taken on its own or added to water or juice. The recommended dose is 4 milligrams, but it’s ...

"Administration of as little as 0.1 mg to 0.3 mg of melatonin to young adults can increase plasma concentrations into the normal nighttime range," the authors of the JAMA study—led by Pieter ...

“A low milligram melatonin gummy (3 mg) or a 1 mg liquid from a dropper is enough for most people. Starting with the lowest dose, even. 0.5 is best. You do not need to start high, nor should you.” ...

According to Goel, melatonin supplements are effective in improving sleep onset related to delayed sleep syndrome, helping your body realign to a new time zone and generally adjust changes in sleep ...

0.5 mg to 1 mg Melatonin Often enough for minor sleep troubles, jet lag, or adjusting to new time zones. Good starting point for first-time users.

A typical dose of melatonin is between 1 mg and 5 mg. It is best to take this about an hour before bed. People can try starting with a low dose and looking for any adverse side effects.

Younger children often take 1–3 mg at a time, while older children and teens may need slightly higher dosages. Those with significant difficulty falling asleep may benefit from dosages of 3–6 mg.