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Melatonin Dose For Sleep

Timing your Daily Dose for You and Your Child.

I recieve questions from my readers on the standard melatonin dose for insomnia and jet lag.

How should adults use it and how often can kids take it?

People use melatonin supplements for all kind of health reasons. I can categorize melatonin users into 4 groups.

1. First, there is the insomnia group. These are people who generally lack good sleep at night.

2. Then there’s the jet lag fellas, people who often jettison the planet and find it hard to adjust to sleep patterns in the new time zones.

3. The third group is people who use melatonin for specialized purposes such as the management of breast cancer, prostate cancer, Heart Disease, Rheumatoid Arthritis, Attention Deficit Hyperactivity Disorder (ADHD), High Blood Pressure, Depression, Sarcoidosis, Epilepsy Management, Schizophrenia, Menopause and Osteoporosis.

4. The Fourth group is people who use melatonin supplements for sun burn and anti-aging.

If you have attempted to use melatonin you will find out that there is little or no information on melatonin dosage on the internet or elsewhere.

The simple reason is that melatonin supplement is a “supplement” and not a standard drug.

How then do you determine the right dosage for you?

I typically use 3-5 mg for insosome mnia but have some friends who take up to 20 mg per night and have experienced no side effects.

I am not a health professional but here are some recommendations I was able to gather after research on melatonin dosage depending on what you want to use it for.

Before you read on, you should know that if  it’s your first time using melatonin you should start with small doses and work your way upwards till you have the desired effect.

Melatonin Dosage for Insomnia and Sleep Deprivation.


The standard dosage for melatonin in adults is 0.3-5mg and it should be used in the evening.

In rare cases 10mg-30mg has been used with no side effects, but I do not advise it!


Children should be given dosages less than 0.3mg 1 hour before bedtime. For teenagers between the ages of 15-20 you may increase their dosage if necessary to 5mg maximum.

Melatonin Dosage for Jet Lag.

The standard melatonin dosage for jet lag in days is half the time zones you cross plus one. This simply means that if you cross six time zones your melatonin dosage when you arrive your destination will be 6/2 + 1=4 days.

I recommend that you start with the recommended adult dosage of about 0.3-5mg.

Lower melatonin doses apply to children too in cases of jet lag.

Specialized uses of Melatonin.

Melatonin is also used to manage patients with advanced diseases. The dosage will be determined by the specialist or a doctor.

If you use melatonin supplements for sundry purposes such as to treat sun burn or for anti-aging you may consult the required experts for dosage.

No matter what you use melatonin for you just have to be reasonable and avoid overdose.

For more information on melatonin dosage check my melatonin dosage and side effects of taking melatonin pages.

For moreinformation on melatonin supplements including side effects, it’s uses and research check my melatonin supplements page.