When to take , before bed
When to take Melatonin
Take melatonin 30–60 minutes before your target bedtime. Start with 0.5–1mg, more is not better. Higher doses cause grogginess without improving sleep onset. Use dim lighting in the 30 minutes after taking it.
Best: before bedEmpty stomach
Melatonin9:30 pm
00:00
scanning your day
Pinned to before bed, the best window for Melatonin.
Why timing matters
Melatonin is a timing signal, not a sedative. Taking it too early or late disrupts the signal.
Morning vs. night
Always before bed. Morning melatonin would cause daytime drowsiness.
Why without food
Works faster on an empty or light stomach.
Recommended schedule
30–60 min before bed
0.5–1mg sublingual or capsule in dim lighting
Don't take with
- • Caffeine
- • Alcohol
- • Other sedatives
FAQ
More = better?
No. 0.5–1mg often works as well as 5–10mg. Higher doses cause grogginess.
Long-term safe?
Short-term well-studied. Best for specific situations (jet lag, occasional insomnia).
Jet lag dose?
0.5mg at local bedtime for 3–5 nights after arrival is a common protocol.
Sources
Go deeper on Melatonin
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