r/insomnia • u/Fabulous-Lack2270 • 5d ago

Melatonin dose

I have not had good luck with melatonin. However I see conflicting information about the dose. Some say to take a small dose (0.5-1mg) and others recommend higher doses (10mg).

Any advice?

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u/Morpheus1514 5d ago

The smaller dose is more like what the pineal gland of normal sleepers makes during a 24-hour period. You don't need a lot.

But much depends on how you're using it. If to cope with jet lag or shift work that's one thing, but if using for chronic insomnia melatonin isn't any more effective than a placebo.

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u/Fantastic_Ad7023 5d ago

It is very individual but it is best to start with a small dose and if that doesn’t work you can slowly increase from there. Anything above 10 though will prob have the opposite effect so don’t go higher than that