by 
The Curious Bag
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<h4 class="dechead">On One Hand: There are Recommended Amounts
How much melatonin you should take before going to sleep depends on your condition. People between 18 and 65 who are having trouble sleeping should take one to five milligrams nightly. If you are over 65, you should take three to five milligrams nightly. If you are healthy and are not having insomnia, but want to sleep better, you should take 0.1 to 6 milligrams 30 to 60 minutes before bedtime.
On the Other: There May Be Side Effects
Some people report being sleepy, having a headache or a heavy-headed feeling, an upset stomach, depression or a hungover feeling after taking melatonin.
Bottom Line
Melatonin is not approved by the U.S. Food and Drug Administration. Therefore, there is no guarantee as to its safety or effectiveness. Melatonin helps some people who are having difficulty falling asleep or staying asleep. Before taking it, discuss this with your doctor, especially if you are taking other medications or are pregnant.
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