Take 3 mg of melatonin 1 to 3 hours before bedtime to reduce the time it takes to fall asleep and to reset the circadian rhythm (particularly in cases of jet lag).

noli's read

Melatonin is a natural hormone that signals to the body that it is time to prepare for sleep, and its use as a chronobiotic is well-documented. Meta-analyses (notably published in PLOS ONE) confirm its efficacy in reducing sleep onset latency and helping with circadian adjustment during jet lag. However, the recommendation of 3 mg may be considered a high dose, as many studies suggest that much lower doses (0.3 mg to 1 mg) are often just as effective for modulating the circadian cycle while limiting residual drowsiness effects. It is important to note that melatonin acts more on the timing of sleep (biological clock) than as a conventional sleeping pill. Individual variability remains significant regarding metabolic response to the supplement. In summary, use is scientifically supported for rhythm management, but the dosage merits careful personalization.

the sources

1. 1NIH Office of Dietary Supplements 2026
2. 2Manson JE et al. 2019
3. 3foundmyfitness.com/topics