Melatonin is generally most effective when taken 30 to 60 minutes before bedtime. This timing allows the body to absorb the supplement and begin feeling its sleep-inducing effects as natural melatonin levels rise. Some evidence also suggests taking melatonin 3 to 4 hours before the desired sleep time if the goal is to help shift the sleep cycle, such as in cases of delayed sleep phase syndrome. Starting with about 30-60 minutes before bed is the most common and practical approach for most people looking to fall asleep more easily. Key points on melatonin timing:
- Take melatonin 30 to 60 minutes before bedtime to help fall asleep quickly.
- For sleep phase adjustment (e.g., teens with delayed sleep), taking it 3 to 4 hours before bedtime might be advised.
- Consistency in timing each night helps reinforce a regular sleep schedule.
- Avoid taking melatonin too early or right at bedtime as it may reduce effectiveness.
- Doses and timing can vary based on individual needs and specific sleep issues.
Overall, for typical use, taking melatonin about 30 to 60 minutes before going to bed is recommended.
