Clinical Accuracy Verified
Data verified on 2026-04-20 Reviewed by Michael R. Chen, CPA, CFP®
Melatonin Timing Calculator
Calculate the optimal time to take Melatonin for jet lag or sleep onset.
1 Protocol
Hours
:
Mins
Optimal Protocol
Take At
90-120 mins before bed
8:00 PM
Your Dose
Clinically effective range
3 mg
Function
Helps signal onset of sleep
Circadian Shift
Less is More
MIT research suggests that 0.3 mg is the optimal physiological dose. Most supplements (3mg, 5mg, 10mg) are vastly overdosed, leading to grogginess.⚖️ Melatonin Dosage Guide
| Dosage | User Type | Effect | Side Effect Risk | | :--- | :--- | :--- | :--- | | 0.3 - 0.5 mg** | **Recommended | Optimal phase shift | Low | | 1 - 3 mg | Standard US Dose | Strong sedative effect | Moderate (Grogginess) | | 5 - 10 mg | High Dose | Supraphysiological | High (Vivid Dreams, Headache) |Timing
Take melatonin 90-120 minutes before desired bedtime. It signals "darkness" to the brain, shifting the circadian phase.Results Melatonin Timing Calculator
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