Melatonin, explained: how much is enough?

Melatonin is a hormone your body already makes. As light fades in the evening, a small gland in the brain releases it, signalling that night has started. Levels stay high through the night and fall in the morning.

A timing signal, not a sedative

Melatonin doesn't knock you out the way a sleeping pill does. It helps regulate your sleep-wake cycle, the internal clock that decides when you feel sleepy. That's why timing matters as much as the dose.

Modern routines push that clock around: late screens, bright rooms at night, shift work, travel across time zones. A melatonin supplement adds to the signal your body is already sending.

How much do studies use?

Research on melatonin has used a wide range of doses, typically from 0.5 mg up to 5 mg and sometimes more. A few things stand out:

• More isn't automatically better. How you respond depends on timing and on your own sensitivity, not just the milligrams.
• Consistency helps. Take it at the same time each night rather than only when you remember.
• One serving is the limit. Doubling up won't make you sleep longer and can leave you groggy.

Amoras Sleep Gummy contains 5 mg of melatonin and 50 mg of ashwagandha root extract per gummy. Both amounts are printed on the label, with no blends.

How to take it well

• Chew one gummy within an hour of bedtime.
• Dim the lights and put your phone away after taking it. Bright light works against melatonin.
• Don't drive or operate machinery afterwards.
• Avoid taking it with alcohol or a heavy, high-fat meal.
• Use it at night only, never during the day.

Who should skip it, or check first

Melatonin supplements are for adults. Amoras Sleep is not for anyone under 18, pregnant or breastfeeding women, or people with autoimmune or depressive disorders. If you take regular medication (for example blood thinners, or blood pressure, diabetes or sleep medicines), or have ongoing trouble sleeping, speak to your doctor before starting.

Where ashwagandha fits in

Ashwagandha (Withania somnifera) is an adaptogenic herb traditionally used in Ayurveda for everyday stress. It's paired with melatonin in the Sleep Gummy to support a calmer wind-down before bed.

Habits still matter most

A supplement works best alongside the basics: a regular sleep and wake time, a dark and cool room, less caffeine after lunch, and less screen time in the last hour before bed.

See what's inside the Sleep Gummy →

*General wellbeing support only. Amoras products are nutraceuticals and are not intended to diagnose, treat, cure or prevent any disease. Not for medicinal use. Pregnant, breastfeeding, on medication or have a medical condition? Check with your doctor.