Melatonin is a hormone the body produces in the evening to signal it's time to wind down. As a supplement it's most commonly used to support occasional sleep timing — especially around travel, shift changes, and disrupted routines.
If you're using melatonin for the first time, the most useful guideline is: start at the lowest dose available and stay there for at least 3-5 nights before judging.
What 'low dose' means in practice — most evidence suggests 0.3 to 1 mg is enough for sleep onset support in most healthy adults. Doses sold over the counter are often higher (1, 3, 5 mg) but more is not always better.
When to take it — the conventional guideline is 30-60 minutes before bed. Taking it too close to bedtime can mean you fall asleep before it kicks in; taking it too early can disrupt timing the other way.
Who should be careful — anyone on prescription medication, anyone pregnant or breastfeeding, and anyone with a chronic sleep condition should talk to a healthcare professional before starting.
Tuttibear's melatonin gummies are dosed for the wind-down hour. Read the pack, start at one gummy, and stay consistent.