TimingMelatonin

Best before bed

When to take Melatonin

30 to 60 minutes before bed

Melatonin tells your body it's night. It's most useful for jet lag, shift work and trouble falling asleep, and lower doses are often enough.

Updated 2026-10-25

Best time in your day

  1. Wake
  2. Workout
  3. Breakfast
  4. Lunch
  5. Evening
  6. Workout
  7. Dinner
  8. Walk
  9. Bed
When
30–60 minutes before bed
Food
With or without food
Typical dose
0.5–3 mg; start low

How to take it

  1. 1Start with 0.5–1 mg
  2. 2Take it 30–60 minutes before bed
  3. 3Use it short term or as needed
  4. 4For jet lag, take it at the destination's bedtime

Watch out

Don't give melatonin to children without a doctor. Avoid driving if you feel drowsy.

Keep apart from

  • Sedatives and alcohol
  • Blood thinners
  • Diabetes medication
  • Immunosuppressants

Common questions

Is more better?

No, higher doses often cause grogginess without better sleep.

Can I take it every night?

Short-term use is best studied.

Does it help staying asleep?

It mainly helps falling asleep; extended release may help staying asleep.

Explore further

Commonly used for

Sleep

Sources

  1. NIH National Center for Complementary and Integrative Health: Melatonin: what you need to know

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For general education only, not medical advice. Talk to a qualified doctor before starting or changing supplements, especially if you are pregnant, nursing or on medication.