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

"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 ...

Recommended dosage: The American Academy of Sleep Medicine recommends taking 2 milligrams (mg) of melatonin 30 minutes before bedtime for insomnia. Studies have found that doses ranging from 1 to ...

To boost melatonin naturally, avoid bright lights before bed and eat foods like milk or grapes. If you use melatonin supplements, start by taking 0.5 to 1 mg about two hours before bedtime.