How long does it take for Melatonin to work?

Melatonin is a popular sleep aid used by many people who struggle to fall asleep or stay asleep. It’s a natural hormone produced by your body, but it can also be taken in supplement form to help regulate your sleep-wake cycle. If you’re considering using melatonin to improve your sleep, you might be wondering: How long does it take for melatonin to work?

In this guide, we’ll explain how long it typically takes for melatonin to take effect, how to use it properly, and when you should take it for the best results.

Key Takeaways

Melatonin Works Quickly

Melatonin typically starts to work within 30 minutes, helping you feel sleepy within an hour. It can stay active in your system for around 4 to 8 hours, supporting a good night’s rest.

Timing is Key for Best Results

For trouble falling asleep, take melatonin 30 minutes before bed. If you want to sleep earlier, try taking it 2 hours before your desired bedtime to adjust your internal clock effectively.

Start with a Low Dose

It’s usually best to start with a low dose of 1–2 mg, adjusting as needed with advice from a healthcare provider. Melatonin is generally safe but can cause mild side effects, so consult a doctor if you experience any issues.

What Is Melatonin Used For?

Melatonin is primarily used to help people who have difficulty falling asleep or staying asleep. It works by regulating your body’s natural sleep-wake cycle, which is influenced by the amount of light you’re exposed to. Melatonin supplements are commonly used by those experiencing insomnia, jet lag, or other sleep disruptions.

Melatonin works by signalling to your body that it’s time to sleep. It’s produced by the pineal gland in the brain and naturally increases as it gets darker outside, helping you feel sleepy when it’s time to rest.

How Does Melatonin Work?

The main job of melatonin is to help regulate your body’s internal clock, or circadian rhythm [1]. As the sun sets and darkness falls, your body starts producing more melatonin, making you feel drowsy and ready for bed. As daylight arrives, your body decreases its production of melatonin, helping you wake up and feel alert.

When your melatonin levels are disrupted—due to factors like working late shifts, travel across time zones, or stress—it can become difficult to fall asleep. This is where melatonin supplements can be useful: they help restore melatonin levels, signalling to your body that it’s time to sleep.

How Long Does Melatonin Take to Work?

Melatonin supplements typically start working within 30 minutes of taking them. When you take melatonin, it reaches its highest concentration in your blood around this time. Most people begin to feel sleepy and ready for bed shortly after.

However, the full effects of melatonin can vary from person to person, depending on factors such as the dose you take, your individual sleep patterns, and the cause of your sleep difficulties.

Key Points:

• Initial effects: Melatonin usually starts working 30 minutes after taking it.

• Full effects: You should begin to feel sleepy and ready for bed around 30 to 60 minutes after taking the supplement.

• Duration of action: Melatonin typically stays active in the body for 4 to 8 hours, depending on the dose and your body’s metabolism.

When to Take Melatonin for Best Results

Timing is crucial when it comes to taking melatonin. The effectiveness of the supplement depends on when you take it relative to your desired sleep schedule.

For People Who Have Trouble Falling Asleep

If you find it difficult to fall asleep, take melatonin 30 minutes before bed. This allows the supplement to reach its peak in your system just as you’re winding down for the night.

For People Who Want to Go to Sleep Earlier

If you usually stay up late but want to get to bed earlier, take melatonin 2 hours before your desired bedtime. This gives the supplement time to adjust your internal clock and help you fall asleep earlier.

For People Who Wake Up Too Early

If you wake up too early and struggle to get back to sleep, take melatonin in the morning. This can help adjust your sleep-wake cycle, making it easier to fall asleep at the right time later in the day.

Starting with the Right Dose

When using melatonin for the first time, it’s recommended to start with a low dose, typically 1 to 2 mg per day. If needed, you can gradually increase the dose under the guidance of a healthcare provider. Most people find that this amount is sufficient to help regulate their sleep.

How Long Does Melatonin Stay in Your System?

Melatonin typically stays in your system for around 4 to 8 hours after taking it, depending on your metabolism and the dose you’ve taken. After this time, the effects of melatonin will wear off, and you’ll likely wake up feeling refreshed and rested.

Since melatonin is not a long-acting medication, it’s best used for helping you fall asleep or stay asleep for a few hours. If you find that you are waking up frequently during the night, melatonin might not be the best option for keeping you asleep throughout the night.

Benefits of Melatonin

Melatonin has several potential benefits for those struggling with sleep. Some of the most common uses include:

• Insomnia: Melatonin helps those who have trouble falling asleep or staying asleep.

• Jet Lag: When travelling across time zones, melatonin can help your body adjust to the new time zone and reduce symptoms of jet lag.

• Delayed Sleep Phase Disorder: For people whose internal clocks are out of sync with typical sleep-wake schedules (e.g., night shift workers), melatonin can help regulate their sleep patterns.

• Shift Work Sleep Disorder: People who work irregular hours or night shifts can use melatonin to help them sleep during the day or at night, depending on their schedule.

Side Effects of Melatonin

Melatonin is generally safe for most people when taken as directed. However, like any supplement, it can cause some side effects in certain individuals, including:

• Drowsiness or grogginess during the day

• Headaches

• Dizziness

• Stomach discomfort

If you experience any severe side effects or feel unwell after taking melatonin, it’s important to stop taking it and consult a healthcare professional.

Final Thoughts

Melatonin is a helpful and effective sleep aid that works quickly to help you fall asleep. Most people will start feeling the effects within 30 minutes, with peak effects occurring after about 1 hour. The benefits can be felt for around 4 to 8 hours, depending on the dosage.

To get the best results from melatonin, it’s important to take it at the right time before sleep. Start with a low dose and adjust based on your needs. Always follow the guidance of your doctor or healthcare provider to ensure safe and effective use of melatonin for better sleep.

If you're considering melatonin as a solution to your sleep issues, remember to follow the recommended dosage and timing, and consult your doctor if you have any concerns or underlying health conditions.

Sources

[1] Circadian Body clock Melatonin - NHS Borders