How much melatonin should you take? (2026)

Two things I always watch for with supplements, even with my doctor’s advice: Does it have any effect? CGMP certificationand is there data to support marketing claims? CGMP stands for Current Good Manufacturing Process, which are FDA guidelines put in place for the safety of a product. This includes where and how it was made, as well as what it was made of. But even with this type of benchmark, it’s difficult to tell what additives are used in a supplement and how they may counteract its effects or react with your body’s chemistry.

So, can I take melatonin or not?

I tell you these things with great caution. If your doctor gives you the green light to use melatonin, follow their advice. Kuhlmann says he advises his patients to start with 3 milligrams but never take more than 3 milligrams. 10 milligrams. For children, he also advises talking to a pediatrician and/or sleep health professional.

Melatonin can’t do all the heavy lifting either, and timing is crucial. As part of maintaining good bedtime habits, he also emphasizes the importance of taking it on time, at the same time, every night. This will help establish the relaxation routine that your brain follows via its circadian rhythm; as we established previously, melatonin is believed to direct this process.

Photography: Molly Higgins

Good luck

Instant Melatonin Mist

If you want to keep melatonin in your bedtime routine, WIRED review Molly Higgins tested and recommends Onnit’s Instant Melatonin Spray, available in two flavors: mint and lavender. (She tested the latter.) The standard serving size — six oral sprays — equals 3 milligrams of melatonin, which she said immediately made her sleepy. She found that she had to increase her dose over time to achieve the same result, but, as we established above, it’s best to stay within the 10 milligram limit.

For those of you who are simply looking for options, consider these alternatives. Diet and exerciseas tired as you may be of hearing this, are truly essential to getting good quality sleep. Case in point: You’ve taken a CrossFit class for the first time and are ready to collapse right after you manage to eat dinner and take a shower. Something else to consider: Maybe relying on melatonin or a sleep supplement is about treating a symptom you’re dealing with, as opposed to the actual problem impacting your sleep.

Bedtime Habits

Photography: Martin Cizmar

LectroFan

High fidelity white noise machine

It’s hard to overstate the importance of sleep hygiene and bedtime routines: extra sleep won’t be the be-all and end-all. Also, no caffeine after a certain time of day – you know your body best, but I’d say early afternoon at the latest. Also sorry to my fellow readers and late night readers, but devices should be put away an hour or more before bedtime. Blue light that shines on device screens mimics that of sunlight, and your brain can’t tell the difference. All he knows is that there is still “daylight” for which you need to be awake, which prolongs the process of falling asleep.

Other alternatives to supplements in the quest for better sleep may include sound machines (my favorite is above), where various frequencies of noise lull you to sleep. We also tested sleep gadgets widely enough to not only put us to sleep, but also maintain deep sleep.

And maybe melatonin is another type of Band-Aid to the reality of your sleeping situation, which means your mattress may need to be replaced. We have lots of mattresses we tested for each type of sleeper, as well as the best sheets And pillows. After all, supplements may not be the solution, but rather an improvement in sleep space: all of this is something to consider!