As an important rule of thumb, remember that its always best to start with a smaller melatonin dose and increase as needed. the recommended dosage of melatonin for adults the physiological dose (the dose our body naturally produces) of melatonin is 0. Melatonin levels in young adults are 10x higher during the night than during the day. The higher levels help us fall asleep initially and also help us quickly fall back to sleep when we. Although melatonin is safe in doses up to 10mg per day, more is not necessarily better. Starting with a smaller dose will allow you to see how your body reacts and gauge if your body needs more or less melatonin. You can gradually increase or decrease your dosage until you find the right amount, but do not exceed 10mg, the maximum recommended. The following melatonin dosage chart for adults is recommended by webmd. Melatonin dose for sleep or insomnia adults may take doses of 0. 3 milligrams of melatonin to maintain good sleep throughout the night. 4 melatonin dose chart for adults the optimal dosage can differ depending on your needs and the reason for taking melatonin. 5 usage dose length insomnia 2 to 3 mg before bed up to 29 weeks sleep problems related to. Between two tenths of a milligram and five milligrams 60 minutes before bedtime is a typical dose for adults, while children should take a smaller dose. Too much melatonin can disrupt your sleep cycle, so start with the smallest dose of two tenths of a milligram and increase it as needed. The following doses have been studied in scientific research adults by mouth for disorders that affect when a person sleeps and when they are awake 0. Melatonin for kidsbecause it is a hormone, side effects in children may be more problematic than in adults. 10 always talk to a doctor before giving melatonin to a child. Hypothermic effect with the natural release of melatonin comes a natural decrease in body temperature, so going overboard can exacerbate that natural effect. People can try starting with a low dose and looking for any adverse side effects.