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如果服用3mg或5mg褪黑素后出现次日昏沉、头痛或梦多等副作用，可尝试降至该0.3mg剂量，研究显示生理剂量反而对部分人入睡效果更好且副作用更少

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Unverified褪黑素成人调节时差的有效剂量为0.5-3mg，超过5mg并不增强效果反而增加次日嗜睡、头痛风险，选购时优先0.5-1mg低剂量分次服用93% similar Unverified剂量越高不代表越有效，超过1-3mg后剂量-效应关系趋于平坦，反而增加次日嗜睡、头痛、生动梦境等副作用概率——先从最低剂量试起92% similar Unverified5mg剂量对多数人偏高，研究普遍认为褪黑素有效剂量在0.5-3mg之间，高剂量不一定更有效反而可能导致次日昏沉、头痛或夜间多梦91% similar

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