The smallest OTC dosage you can get, is 1mg, and they sell 10mg pills.
When I switched from 10mg to 0.3mg, my sleep improved drastically. Also, I stopped getting those really weird dreams.
But I don't like taking stuff, and ended up stopping completely, a long time ago.
The main annoying thing about it is that you really need to take it a few hours before you go to sleep. So it's not something where you can realize that you're having trouble falling asleep, and take it only when needed. I have heard of some people where it does make them sleepy immediately after taking it, but I don't think that's a common reaction.
100% agree about taking it early, I get a bit of an "omg I'm sleepy" effect immediately, but I'm pretty sure it's placebo, I have to take it about 1-2 hours before I want to sleep. But it's still not super effective on its own.
At worst, it's far less harmful than drugs, and at best, it may have a bunch of other benefits from reducing cancer risk to reducing depression, to helping with acid reflux and GERD - none yet proven though.
But for me personally, I get the full effect within about 45 min, and it's noticeable within about 20 min.
I only take it very occasionally, when I need to shift my schedule to wake up several hours earlier than normal.
Definitely makes sense that absorption is faster than simply taking orally.
I do use melatonin but mostly only in conjunction with international travel.
Melatonin only supplements mostly seem to start at around 2mg. There may be few of them at 1mg.
I can't tell if I've personally had any effects from melatonin specifically though. Sometimes I may have sleep issues and those nights, I think none of those supplements do anything.
EDIT: I think this was it. Looks like it's had a couple of turns here: https://news.ycombinator.com/item?id=17632668
What I ended up doing is buy smallest dose of melatonin gummy-bears (3mg afair) and they were easier to cut into smaller pieces/lower doses than pills.
I occasionally use these to adjust my circadian rhythm. Naturally I go to bed around 2-4am but I have kids that wake us up at the crack of dawn.
Edit: looking around a bit, it does seem like melatonin or supplement ingredients are added and mixed before they are molded, so at least in theory it should be spread around fairly evenly.
Did absolute wonders for my overall sleep quality anyway. And I struggle with both insomnia and frequent awakenings.
[I just posted this upthread, but reposting because I think it's a great way to go]
Well, in the US yeah. It's banned OTC in France and the Netherlands will actually sell you the 0.3mg pills.
There are 0.3mg pills available, for example: https://www.amazon.com/Life-Extension-Melatonin-300-Capsules...
Life extension is just an expensive brand. You're paying for reassurance you aren't being swindled because the US's regulations around supplements is a joke.
10mg is the same as an edible for me, and super unpleasant when trying to rest.
I have a chronic sleep disorder, "Non-24 Sleep / Wake Disorder", which means my sleep floats pretty freely and doesn't naturally sync up with the sun. For the most part, I've structured my life for that to be ok, but sometimes it's not. I basically use melanin to bludgeon myself into a more normal sleep pattern when I have to. I usually start with 2 mg, 30-60 minutes before I want to sleep, but often when that doesn't work, take another 3 mg, which usually gets the job done. Often I don't even notice 1-2 mg, but 5 mg does register reasonably strongly.