Sleep Better Tonight
Get your personalized protocol in 30 seconds
Optimal Dose
0.3-1mg
varies by person
Best Timing
2-4h
before bed
Most People Take Melatonin Wrong
Store-bought melatonin often comes in 3-10mg doses — that's 10-30x more than what research suggests is optimal. More isn't better. The right dose depends on your body.
Too High Dose
Can cause grogginess, vivid dreams, and next-day drowsiness
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.
Phase Response Curve
Melatonin timing affects your circadian rhythm differently. We calculate the optimal window based on your sleep goals.
Personal Adjustments
Age, gender, and other factors fine-tune your dose. Older adults often need less, while larger individuals may need slightly more.
Perfect For Your Sleep Goals
The Science Behind It
📊 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.
⏱️ 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.
👤 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.
Premium includes 7-day adaptation plan, lifestyle analysis, and detailed charts