How Many Grams of Melatonin Is Safe to Take for Better Sleep (And the Best Time to Take It)

Recommended Dosage 💊 For most people, a melatonin dose between 0.5 to 5 milligrams (mg) is safe and effective. It's best to start with a lower dose to see how your body responds before increasing it if needed.

Avoid Taking Too Much ⚖️ Taking too much melatonin can cause side effects such as dizziness, headaches, and grogginess. It’s best not to exceed 10 mg unless advised by a healthcare professional.

When to Take Melatonin ⏰ Take melatonin 30 to 60 minutes before bedtime to help your body prepare for sleep. This allows the supplement to take effect by the time you’re ready to rest.

Melatonin for Jet Lag ✈️ If you're adjusting to a new time zone, melatonin can help. Take it at your destination’s bedtime for a few days to reset your internal clock.

Use Short-Term 📅 Melatonin is usually more effective for short-term use, such as when adjusting to new sleep schedules or overcoming temporary sleep disruptions.

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Take It Consistently 📆 For the best results, take melatonin at the same time each night to regulate your sleep-wake cycle.

Consult a Doctor 🩺 If you have underlying health issues or are on medication, always consult with a healthcare professional before using melatonin, especially for long periods.

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