I have used melatonin and had good results from 0.5 mg. Also keep in mind that prolonged exposure can lead to lower natural melatonin production. The pills are best used to kick-start a natural sleep cycle (when disrupted from say jet lag) then for every night use. As an additional piece of information, excess melatonin can be broken down from sun exposure. So if you wake up feeling groggy, get out in the sun.

You can trust me. It's not like I'm the devil or something.