I take a pretty large dose of melatonin that was prescribed to me, about 40 mg. I try not to take it every night, it is not supposed to be good for you to take all the time. I find that when I don't exercise enough, I start not being able to get to sleep at night, even with meletonin. Sometimes my soundest sleep is at about 8-9 am- 11AM. I work a swing shift, so I have a hard time relaxing at night even though I am tired.