Melatonin: dose, timing and jet lag
Melatonin is a timing signal more than a sleeping pill. Small doses at the right time can shift your clock for travel or a race abroad. The rules for buying it differ a lot between countries, so check what applies where you live.
Guides
- Melatonin Dosage: How Much Melatonin to Take, When to Take It and What the Side Effects AreMost adults should start with 0.5 to 1 mg of melatonin. EFSA concluded that 1 mg close to bedtime helps you fall asleep faster, and a 2024 dose-response meta-analysis found benefits rising up to about 4 mg per day, with better results when taken about 3 hours before bed. Higher doses raise the risk of side effects without proven extra benefit.7 min read, 10 sources
- Melatonin for Jet Lag: When to Take It, How Much, and How to Beat Jet Lag Before a RaceMelatonin reduces jet lag for most travelers crossing five or more time zones, especially when flying east. Take 0.5 to 5 mg close to your target bedtime at the destination, and avoid taking it early in the day, which can delay adjustment. Doses above 5 mg do not work better, and timed light exposure matters as much as the pill.7 min read, 10 sources