Sweet Sleep Cheat Sheet: How Much Melatonin Should You Take?

Sweet Sleep Cheat Sheet: How Much Melatonin Should You Take?

Ah, sleep: we ought to spend ⅓ of our lives doing it, but sometimes, good sleep can be frustratingly elusive! If this sounds like you, you’re not alone; chronic sleep loss or sleep disorders may affect as many as 70 million Americans.


If you’re reading this, you’ve probably considered taking, or are currently taking, melatonin – a naturally-occurring hormone that your body produces to help you fall asleep – to help you snooze a solid eight hours.

Melatonin Dosages

Melatonin is sold as a supplement in a range of doses. Good Day Chocolate melatonin supplements are available in 1mg, 3mg, and 5mg.

So how much is right for you? We’re here to help you figure that out, so a good night’s sleep is less like a unicorn and more like your everyday, run-of-the-mill horse.

Does More Melatonin = Better Sleep?

Not necessarily! When you use more melatonin than your body may need, your daytime sleepiness can increase. And, unless you have the ultimate dream job where you can nap while on the clock, no one usually has time for feeling groggy during the day!

Melatonin Research indicates that taking melatonin in low doses is the most effective way to promote sleep if you are experiencing restlessness or insomnia.

How much melatonin should I take? - You offer 1, 3, and 5mg.

We say start off with a low dose and work your way up only as needed.

For adults taking our melatonin, we generally recommend starting with two pieces of our 1mg melatonin.

If you’re finding that you still have trouble sleeping, give our 3mg melatonin chocolates a try (one piece). And, if you still need an extra boost in the sleep department after that, one piece of our 5mg melatonin supplement should do the trick.

For kids struggling to fall asleep, we recommend they take one piece of our kids melatonin formula before bedtime.

When Should I Take Melatonin?

About 20-45 minutes before your bedtime.

Do I Need to Take Melatonin Every Night?

We suggest taking melatonin only on those nights you need it, since melatonin “kicks in” fairly quickly. Some folks prefer to use it as a short-term solution to insomnia, but as with any supplement, we suggest working with your physician to determine the right frequency for you based on your age, medical history, and other unique factors.

The great thing about Good Day Chocolate is that they are totally customizable so you can find exactly what works best for you!

How Can I Maximize the Efficacy of Melatonin?

Melatonin levels naturally rise about two hours before bedtime. So help melatonin do its thing by tweaking your routine and environment around then, too. Avoid blue light (smartphones, computers, TVs) for a few hours before bed, since that light can neutralize melatonin’s effects. And, consider incorporating a relaxing wind-down routine: deep breathing exercises, light stretching and reading are some of our favorite ways to feel mellow.

Get Outside

During the day, ensure you’re getting enough daylight by getting outside or sitting near a window, too. This exposure can help “program” your body to produce melatonin for sleep at the right time of day.

Melatonin is Not One Size Fits All

So in summary, melatonin is not a “one-size-fits-all” type of supplement, and we always advise consulting with your physician before taking any supplement. Start with low doses of melatonin and work your way up as needed. The right dose should help you catch quality shut-eye without daytime fatigue or fogginess.

Sweet dreams!