[3np]

I can't find the link right now, but I recall reading from a credible source that melatonin works two ways (from memory so may not be completely accurate):

* Adjusting diurnal rhythm (e.g. adjust a skewed sleeping schedule, jet lag). This works in lower doses over longer periods of time. So if you want to be less of a night owl, you may take 0.1-0.3 mg in the afternoon.

* Hypnotic - immediately making you more prone to fall asleep. This one is less well understood and dosages vary per person but it seems like 0.3-3 mg shortly before bed time is optimal. It also won't work on it's own like stilnoct or whatnot, so limiting light exposure, and all the other usuals, still apply.

I also find it frustrating how much more expensive and less available lower dosages are. From someone who also does bits and nibbles of 3mg pills.