Keep in mind that melatonin is meant to be a sleep aid, not a cure-all. That being said, one serving of this spray has 3 milligrams of melatonin, which takes about six pumps to dispense. While 3 milligrams may not seem like a lot to really kickstart your circadian rhythm, it's actually the ideal dosage to get your brain's wind-down process kicked off. Some people can do more (but don't go over 10 milligrams!), some less, but based on what experts have relayed to me, this is the preferable amount.