What Is the Best Time to Take Melatonin?
The best time to take melatonin depends on your circadian rhythm. For most people, it works best when taken earlier in the evening — often 0.5–3 hours before your natural bedtime, not right before sleep.
Melatonin is a timing signal, not a sleeping pill
Melatonin doesn’t force sleep. It tells your brain that night has begun. Taking it too late can miss this signaling window or even shift your internal clock in the wrong direction.
Why “30 minutes before bed” isn’t universal
Many labels suggest taking melatonin shortly before bedtime, but this advice ignores individual differences in circadian timing.
- Early chronotypes may need melatonin earlier in the evening
- Night owls often benefit from earlier, lower doses
- Late dosing can cause morning grogginess
How light exposure affects melatonin timing
Evening light — especially from screens — suppresses natural melatonin release. Taking melatonin while still exposed to bright light can reduce its effectiveness.
Dimming lights earlier in the evening helps melatonin work with your biology instead of against it.
Signs your timing may be off
- Feeling sleepy too early or too late
- Vivid dreams or grogginess in the morning
- No noticeable effect despite consistent use
Quick FAQs
Not always. Many people benefit from taking it earlier in the evening to support natural sleep timing.
Yes. Late dosing can delay circadian rhythms and increase morning grogginess.
In many cases, correct timing has a greater impact on sleep quality than increasing the dose.
