ingestible · for insomnia & trouble falling asleep
Low-Dose Melatonin
Reviewed by the Nimbera editorial team · Last updated May 2026
How to use
Take 0.5-1mg melatonin 30-60 minutes before your target bedtime. Start with 0.5mg. Use for short-term sleep onset issues, jet lag, or shift work adjustment.
How it works
Melatonin is a hormone that signals the body it is time to sleep. Low doses (0.5-1mg) are physiologically appropriate and shown to reduce sleep onset time. Higher doses sold over the counter are not more effective and commonly cause morning grogginess.
Where to buy
Pharmacies. Natrol or Nature Made 1mg tablets; or cut a 5mg tablet into quarters.
Typical cost: $5-15
Safety notes
Not intended for long-term nightly use - ongoing use may reduce the body's own melatonin production. Not for children without pediatric guidance. Can interact with blood thinners and immunosuppressants.
Drug & supplement interactions
- Always tell your doctor or pharmacist about any supplements you take.
- Interactions can occur with prescription medications, blood thinners, and immunosuppressants.
- Herbal remedies can affect how the body absorbs or metabolises drugs.
- Check drugs.com interactions checker before starting.
Clinical source
Sleep Foundation; MIT Research (Wurtman, 2001)This information is compiled from primary clinical literature and is for informational purposes only. It is not a substitute for professional medical advice. Read our full disclaimer.