I recall listening to a sleep specialist on a radio show one morning (how's that for citing my sources). Apparently there are two different methodologies for a

I recall listening to a sleep specialist on a radio show one morning (how's that for citing my sources). Apparently there are two different methodologies for administering Melatonin. One is to use a higher dose(1mg - 3mg) before sleep (~an hour) as a hypnotic. The other is to take a much lower dose, closer to the 0.3mg you suggested, roughly 4 - 6 hours before the desired bed time. The latter is used for modifying the circadian rhythm , and fixing problems with sleep wake cycles. I think the primary takeaway from that show was that people should discuss their sleep problems and treatment with a doctor that specializes in sleep. The treatments and science can be somewhat counter intuitive.