The recommended timing to take melatonin before bed generally ranges from 30 minutes to 1 hour for most people to allow the supplement to start working and create a drowsy feeling. However, some evidence and expert advice suggest taking melatonin earlier, about 3 to 4 hours before the desired sleep time, especially if the goal is to shift sleep onset earlier, such as with delayed sleep phase syndrome or for better sleep initiation over time.
Timing Recommendations:
- Most sources recommend taking melatonin 30 to 60 minutes before bedtime to help it absorb and induce sleepiness effectively.
- For specific situations like shifting sleep time earlier (e.g., delayed sleep phase syndrome), taking melatonin 3 to 4 hours before the desired bedtime is suggested to better adjust the internal clock.
- In general, taking melatonin too late or right at bedtime might reduce its effectiveness or interfere with the natural sleep-wake rhythm.
Dosage and Use:
- Typical doses range from 1 to 5 mg, and taking more does not necessarily improve effect and may cause side effects.
- Slow-release formulations may be taken 1 to 2 hours before bed and are meant for gradual release during the night.
Practical Guidance:
- For standard use to aid falling asleep, taking melatonin about 30 to 60 minutes before going to bed is sufficient.
- For therapeutic or circadian rhythm adjustment purposes, start taking it several hours earlier as advised by a healthcare provider.
- Consistency in timing nightly supports sleep schedule regularity.
In summary, for typical sleep aid use, take melatonin about 30 to 60 minutes before bedtime. For advanced circadian adjustment, consider taking it 3 to 4 hours before the desired sleep time under medical guidance.
