Real Results from Real People
See how personalized dosing changed their sleep
βI used to have vivid nightmares every night on 5mg. The calculator suggested 0.5mg β no more nightmares, and I actually fall asleep faster.β
βFlew from LA to Tokyo and normally takes me a week to adjust. Used the timing recommendation and was sleeping normally by day 2.β
βThe morning brain fog is gone. Turns out I was taking 10x more than I needed. The low-dose insight was a game changer.β
βAs a night shift nurse, my sleep was a mess. The shift-work protocol gave me a realistic plan I could actually stick to.β
βI learned that when I take melatonin matters more than how much. Taking it 4 hours before bed instead of right at bedtime changed everything.β
βI kept waking up at 3am every single night. Turns out my timing was completely off β moved my dose earlier and now I sleep straight through till morning.β
The '10mg Trap': Why More is Making You Worse
Why Less is More: Most store-bought pills are 10-30x stronger than your brain's natural peak. You're not fixing your sleep; you're overwhelming your system.
Too High Dose
Can cause grogginess, disturbing nightmares and 'Melatonin Hangover' (brain fog the next morning)
Wrong Timing
Taking it right before bed misses the optimal window for effect
One-Size-Fits-All
Age, weight, and gender all affect how you metabolize melatonin
How Our Calculator Works
We use peer-reviewed research to calculate your personalized protocol
Body Surface Area
Your height and weight determine your BSA, which affects drug metabolism. We use the Mosteller formula for accuracy.
The Circadian Window (Timing)
Melatonin timing affects your circadian rhythm differently. We calculate the optimal window based on your sleep goals.
Personal Adjustments
We adjust for age and sensitivity. Melatonin isn't a sleeping pill; it's a 'timing signal' for your brain.
Perfect For Your Sleep Goals
The Science Behind It
π Low-Dose Research
Studies show that doses as low as 0.3mg are effective for improving sleep onset. Higher doses (3-10mg) don't improve efficacy but increase side effects like daytime drowsiness.
β±οΈ Phase Response Curve
Melatonin taken in the early evening (4-6 hours before bed) advances your circadian rhythm, helping you fall asleep earlier. Timing matters more than dose.
π€ Individual Variation
Body Surface Area (BSA), age, and gender affect melatonin metabolism. Older adults produce less natural melatonin but are more sensitive to supplements.
Ready to Sleep Better?
Get your personalized melatonin dose and timing in under a minute. Free, science-based, no signup required.
Everything you need to reset your internal clock and wake up without that heavy 'melatonin fog'