Natural Ways to Improve Sleep
I've been saying for years that melatonin works best in smaller doses that mimic the physiologic dose that your brain provides as a signal for shutting it down at day's end.
Many people (and manufacturers) figure that if a little is good, more must be better and you can get melatonin in 10-50 times that dose. The problem is that larger doses don't work as well and have more side effects.
Here's a great review article from Psychology Today that explains what we know about this crucial sleep hormone.