Summary:
Research has not found Melatonin to benefit sleep quality, but it has been show to reduce the time taken to get to sleep.
Dosage:
0.5mg (500mcg), up to 5mg.
Time of Day:
30-60 mins before bed
Notes:
Take 0.5 mg (500 mcg) half an hour before bed. Increase by 0.5 mg each week until you find the lowest effective dose that works. Do not exceed 5 mg dose.
Time-release melatonin may be more effective at sustaining sleep throughout the night.