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Eliezer_Yudkowsky comments on Procedural Knowledge Gaps - Less Wrong
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I take 0.4 mg an hour or two before sleep, then 0.3 mg timed-release (sold by LEF) just before getting into bed.
That took a lot of tweaking to find.
This advice seems reasonable. However, I don't see why timed-release melatonin wouldn't be helpful in preventing early awakening (especially assuming you want to sleep past dawn), and I don't understand their recommendation to use timed-release only when trying to shift sleep by more than 1hr (1hr earlier, I presume).