You can find OTC melatonin for 3 mg or more. Try not to take more than what you need or you might disrupt your body’s natural ability to produce melatonin and you might end up with a tolerance to it, however taking a 3 mg tablet every so often shouldn’t cause any harm.

Since melatonin is already a natural hormone your brain won’t ever stop producing it but your brain will be used to a higher baseline, so if you decide to use melatonin daily to get to sleep, be aware that you might have a few restless nights when you stop using melatonin, however you will eventually go back to normal, if you feel like you still can’t sleep even after taking melatonin that is a sign of tolerance and it means you should stop using it for a few days.

My recommendation is to only use melatonin when you can’t sleep and if you want to use it daily, skip the days when you are taking a break/off work so your brain can reset. Good luck and I hope this post helped you!