The best time to take melatonin is generally about 30 minutes to one hour before the desired bedtime. This allows enough time for the supplement to be absorbed and help induce drowsiness, supporting the body's natural sleep cycle. Here are more detailed guidelines depending on different situations:
- For general sleep difficulties, take melatonin 30 to 60 minutes before sleep.
- For delayed sleep phase syndrome (night owls), it is better to take melatonin about 3 hours before the desired bedtime consistently over several weeks.
- For shift workers, take it 30 to 60 minutes before the intended sleep time, even if that is during daytime.
- For jet lag, melatonin can be taken at the normal bedtime of the destination, usually 1 to 2 hours before sleep.
It's important not to take melatonin right at bedtime or in the middle of the night, as it takes time to become effective and inappropriate timing can reduce its benefits or cause grogginess the next day. Typical doses are around 2mg slow-release tablets taken 30-60 minutes before sleep, but dose and timing may vary with individual needs and specific conditions.
