The best time to take melatonin is about one hour before your bedtime. Your brain naturally increases melatonin production about one hour to two hours7 before you sleep, so taking melatonin at this time may help facilitate the process.
How long does it take for melatonin to kick in?
Melatonin supplements typically begin to kick in between 20 minutes and two hours after ingestion, which is why Buenaver suggests taking one to three milligrams two hours before bedtime.
Should I take melatonin at night or in the morning?
Melatonin plays a critical role in regulating your sleep-wake cycle. So it's important to take it at the right time of day. Your brain naturally makes melatonin from sundown to sunrise. Supplements take about 30 minutes to reach peak levels in your blood.
