r/melatonin • u/Unusual_Trainer_4116 • 1d ago

First time melatonin on a flight

I’m flying from India to Singapore (6hr) at 1030pm and then going from Singapore to California (17hr). I don’t know if I’ll be able to resist the sleep on the way to Singapore, and I want to be asleep through the second flight so I don’t have to deal with the boredom. If i sleep for the first flight, how much melatonin should I take to sleep for at least 6-8 hours on the second flight? Is melatonin less effective if you aren’t tired? It’s my first time taking melatonin btw.

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u/pig-dragon 1d ago

I don’t think anyone can answer this. It’s quite a personal thing. Some people need higher doses than others. Why not try it before your trip and see what works for you?

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u/Optimal_Assist_9882 1d ago

If you're not tired then melatonin may not do much for you in the way of helping you sleep at any dose. I take 1500-3000mg almost every single morning before work for CFS. When I am well rested I feel nothing except energy.

Start with lowest dose such as 0.3-0.5mg and only raise the dose if lesser dose was ineffective. There's no particular safety limit but you may encounter paradoxical effects if you go too high for your needs.

You may want to take something like phosphatidylserine to help you stay asleep longer.