Melatonin gummies usually start to make you feel sleepy within about half an hour to an hour, but timing can vary from person to person. Many experts suggest taking them roughly 30–60 minutes, and up to 1–2 hours, before your intended bedtime for best results.
Typical onset time
Most oral melatonin supplements, including gummies, reach peak levels in the blood at about 30–60 minutes, which is when many people begin to feel drowsy. Some guidance recommends allowing a wider window of 1–2 hours before bed, since absorption and effect can differ between individuals and products.
When to take them
Many sleep organizations and clinicians advise taking melatonin about 30–60 minutes before bed, or up to 1–2 hours before if your product’s label says so. It is important to follow the directions on the specific gummy brand you are using and avoid exceeding the recommended dose.
Factors that affect how fast they work
How quickly melatonin gummies work can be influenced by your metabolism, whether you took them with food, the dose, and whether the product is immediate- or extended-release. Age, other medications, and overall health can also change how strongly and how quickly you feel the effect, so discussing persistent sleep problems with a healthcare professional is recommended.
