Timing
Melatonin in the morning or at night?
Always before bed. Morning melatonin would cause daytime drowsiness.
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.
Suggested schedule
30–60 min before bed
0.5–1mg sublingual or capsule in dim lighting