Try low-dose melatonin for sleep timing

Take 0.3-1 mg of melatonin 30-60 minutes before your target bedtime. Start at 0.5 mg. Only increase if needed.

Why It Works

Melatonin signals the brain that darkness has arrived, advancing the circadian sleep gate. Low doses replicate physiological levels (the body naturally produces about 0.3 mg equivalent). Higher doses (3-10 mg) are not more effective for sleep onset and increase next-day grogginess.

Tips

• More is not better — most commercial products contain 10-30x the physiological dose
• Most effective for circadian shifting (jet lag, shift work) rather than general insomnia
• Choose third-party tested brands (USP, NSF verified) as supplement quality varies significantly