Doctor reveals the correct melatonin dosage and explains exactly how the supplement works

The importance of quality sleep for both mental and physical health is well established. Yet as modern lifestyles grow increasingly demanding, disrupted sleep schedules are affecting a growing number of people.

As a result, many turn to supplements to help meet their daily sleep requirements. One of the most widely used is melatonin. However, taking the right quantity is essential — and understanding how the supplement works is just as important as knowing how much to take.

On Monday, Dr Kunal Sood, a Maryland-based physician specialising in anaesthesiology and interventional pain medicine, took to Instagram to share guidance on melatonin dosage and the science behind how it functions.

Recommended dosage of melatonin

Melatonin is commonly used by those experiencing insomnia or jet lag. Whilst the Food and Drug Administration (FDA) has not officially approved it as a sleep aid, it does carry backing from a prominent medical body.

"While the FDA has not officially approved it, the American Academy of Family Physicians recommends it as a first-choice sleep aid," noted Dr Sood.

According to the doctor, the most effective dose is one milligram or less. "It usually starts working within 20 to 40 minutes, peaking after about 1 hour," he explained.

Some individuals may require higher doses depending on their age, body weight, and sensitivity to the supplement.

However, it is worth noting that a melatonin overdose is technically possible, according to Healthline. Symptoms may include persistent nausea, unexplained dizziness, headaches, irritability, anxiety, diarrhoea, and sudden joint pain.

How melatonin helps you fall asleep

Understanding how melatonin functions in the body is key to using it effectively. Without this knowledge, some people may take the supplement and still find themselves struggling to fall asleep.

"Melatonin is a hormone that tells your body when it's time to sleep," Dr Sood explained. "As it gets dark, your body naturally produces melatonin, making you feel tired." The supplement works in precisely the same way, mimicking the body's natural response to darkness.

However, exposure to light from phone screens or television sets can suppress melatonin production in the body, making it significantly harder to drift off.

"For the best results, it's best to avoid using your phone or watching television before bedtime and keeping your room cool and dark," the doctor advised. "If melatonin has not been working for you, talk to your doctor about other options."

Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.