Melatonin is more effective 1–3 hours before bed, says expert

Insights

• Melatonin regulates sleep and has a mild hypnotic effect much weaker than benzodiazepines.
• Taking melatonin 30 minutes before bedtime is a common mistake and provides little benefit.
• Studies show melatonin is most effective when taken 1 to 3 hours before sleep because of intestinal absorption time.
• Dose and timing require medical evaluation because incorrect use can worsen sleep.
• Timing should be tailored to a person’s circadian phase to shift the melatonin peak appropriately, using afternoon or early morning doses when needed.