Melatonin Timing & Doses: How to Use It Safely

Melatonin is a circadian signal, not a knockout drug. Getting value from it is mostly about when you take it and how much you use. This guide summarizes best-practice timing windows, conservative dose ranges, and travel strategies, with safety reminders along the way.

Quick Start

For general sleep onset: 0.5–1 mg immediate‑release, taken 30–60 minutes before bed. Increase slowly only if needed.
For delayed sleep phase (DSWPD): 0.3–3 mg taken 3–5 hours before your natural bedtime (roughly 3–5 h before DLMO). Keep the schedule for 1–2 weeks.
For jet lag (eastbound): begin 0.5–3 mg in the early evening at destination, pair with bright morning light and dim evenings.

Choosing a Form

Immediate‑release (IR): best for sleep onset and for phase‑shifting (clock changes).
Prolonged‑release (PR/MR): broader curve; commonly used in older adults (e.g., 2 mg PR 1–2 h pre‑bed).

Dose Ranges (Conservative)

Onset help (adults): 0.5–1 mg IR, 30–60 min pre‑bed; may titrate to 3–5 mg only if needed.
DSWPD/phase advance: 0.3–3 mg, 3–5 h before DLMO (≈ 4–6 h before habitual bedtime).
Jet lag: 0.5–3 mg for several evenings after arrival (especially eastbound).

Jet‑Lag Playbook (Eastbound)

Evening melatonin (0.5–3 mg) at local time for several days.
Morning bright light exposure; avoid late‑night light.
Keep caffeine to the first half of the day.

Westbound travel generally benefits more from morning light and avoiding late‑evening melatonin.

Safety Notes

Short‑term use is generally well tolerated; possible headache, dizziness, or next‑day grogginess.
Interactions include CYP1A2 (e.g., fluvoxamine), anticoagulants; smoking/caffeine alter kinetics.
For children, use clinician guidance; prioritize schedule and light first.

Non‑sedative supports

For comfort (not timing), consider Glycine 3 g about 30–60 minutes before bed.

FAQs

How long before bed should I take melatonin?
Usually 30–60 minutes for onset; 3–5 hours before biological night for shifting the clock.

What’s the lowest effective dose?
Many adults respond to 0.5–1 mg IR; higher isn’t always better.

How many nights until it helps?
Onset benefits can appear the first night; clock shifts take several days of consistent timing plus light.