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Jayson_Virissimo comments on Post ridiculous munchkin ideas! - Less Wrong
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Full details here, but in summary: Take 2mg of melatonin 20 minutes before bed, and train yourself to think only of boring things and/or nothing after you lie down. Falling asleep becomes MUCH easier and more predictable.
I tried different dosages over a year and found that 1mg worked better than 2mg (and 2mg worked better than 3mg). All worked better than nothing, but I was working nights and getting virtually no sun, so your mileage may vary.
Yes, I've seen that sort of reaction a lot. I originally used 3mg and went down to 1.5mg because it seemed to be working better. I recently ordered a bunch of 1mg pills which I'm going to turn into placebo capsules and capsules dosing from 0.25 to 1.5mg and try seeing what doses work best for me.
Data point: my sweet spot is around .5-.75mg