1. Create a sleep routine

A consistent sleep-wake schedule helps increase the quality of sleep.

2. Avoid bright screens 60 minutes before bedtime

Exposure to bright lights can interfere with your body's natural release of melatonin.

3. Consider taking a melatonin supplement

Melatonin helps regulate healthy sleep patterns for a more restful night's sleep.†

4. Create a calm, dark bedroom oasis

A noise-free and dark bedroom environment can help you sleep better throughout the night.

How Much Melatonin Should I Take?

• It is recommended that you start with a small dose taken 20-30 minutes before bed to see how your body reacts.


• You can gradually increase your dosage until you find the right amount, but do not exceed 10mg, the maximum recommended dosage.

When to consider taking melatonin

• You have occasional sleeplessness.†


• You have a shift in your sleep schedule of 1 hour or more.

When to increase your dose

• You're still having trouble falling asleep or staying asleep even after taking melatonin.†

When to decrease your dose

• You’re experiencing grogginess the next morning.


• You’re experiencing vivid dreams.


• You’re experiencing headaches.