I take 1/4 mg of melatonin, that's 1/4 of a 1 mg pill. I take it an hour or two before bed. You will might need a prescription because they don't sell doses that small over the counter, but you might be able to get it online. It's cheap. It helps me sleep and doesn't give me dreams. 5 mgs gave me super intense dreams and 3 mgs made me wake up after a few hours.