How Much Melatonin Should I Take for Shift Work Recovery

1 month, 3 weeks ago Recovery & Sleep Aids
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NightShiftNick Guest
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Feb 24, 2026 16:32

I have recently started working a rotating shift pattern here in the UK and my sleep schedule is a complete mess. I am looking for advice on how much melatonin I should take for shift work recovery. I often have to sleep during the day when the sun is out and it is very difficult.

I have seen dosages ranging from 0.5mg all the way up to 10mg. I want to use the minimum effective dose so I do not become dependent on it. I am also trying to use blackout curtains and a sleep mask but I think I need some chemical help to flip my internal clock.

What has worked for you shift workers? I am specifically interested in how you time your dose and if you use any other recovery supplements to handle the physical stress of working nights. I really want to keep up my training despite the weird hours!

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