The best time to take melatonin is generally 30 minutes to one hour before the desired bedtime. This timing allows the body to absorb the supplement and start feeling drowsy, helping with the process of falling asleep. Taking it too late or right before bed is less effective because melatonin takes some time to influence sleep onset. Some specifics include:
- For typical sleep problems: take melatonin 30 minutes to one hour before going to sleep.
- For those with delayed sleep phase syndrome or night owls aiming to shift their sleep schedule earlier, melatonin should be taken about three hours before the target bedtime consistently over weeks.
- For shift workers, melatonin should also be taken 30 minutes to an hour before the intended sleep time, even if this is during the day.
It's advised not to take melatonin in the middle of the night or too far in advance (more than 2-3 hours before bed) because it may disrupt the natural sleep cycle or cause waking early. Typical doses range from 0.3 mg (the body's natural level) up to about 5 mg, with higher doses generally not recommended unless under medical advice. In summary, for most people, melatonin works best taken 30-60 minutes before bedtime to help signal the body to prepare for sleep.
