How Long Does It Take for Melatonin to Work? 5 Amazing Tips

Pharmaceutics has come a long way over the years, and you can find supplements for various reasons. Melatonin supplements1 contribute to this helpful pharmaceutical growth. How long does it take for Melatonin to work? If you have this question, stay tuned for the ultimate facts.

Melatonin is a naturally occurring hormone. The hormone is produced by the well-known pineal gland of your brain. It is one of those valuable hormones your brain supplies to assist in a peaceful sleep. But some people face difficulties falling asleep. They face a deficit in this hormone.

So, they require melatonin supplements to accelerate their melatonin levels. The trustworthy website of Healthline mentions that U.S. people are regular consumers of melatonin supplements. It falls under the category of over-the-counter medications.

Yes, Melatonin helps promote sleep. It assists you in balancing that circadian rhythm. But besides that, it is also helpful for treating associated disorders like irritable bowel syndrome (IBS), migraine, attention deficit hyperactivity disorder (ADHD)2, and others.

So, a melatonin boost becomes mandatory if you are a night owl! But a dose of melatonin needs to be maintained. One needs to take melatonin following specific tips. So, stay connected to know how to raise your melatonin for sleep without causing needless issues!

1. How Long Does Melatonin Work?

How long should I take melatonin for sleep?

Melatonin levels rise to their climax in an hour. It may also take up to two hours to take effect. If you take in a Melatonin supplement, it gets absorbed by your body in the nick of time. But you should know the effect of Melatonin depends on several factors. It affects every individual differently.

MedicalNewsToday states that OTC Melatonin 3remains in the body for as long as ten hours. This depends on the amount of dosage. Some facts associated with the working capacity of melatonin are note-worthy.

1.1.Melatonin Supplements Are Not an Option for Long-term Sleep Problems

Memorial Healthcare System’s certified sleep specialist, Dr. Brian Gotkin, states that despite reaching its peak in an hour, Melatonin levels decrease. So, even though the supplement may help you to get your sleep aids, it will certainly not help you to remain in that state for long!

Health experts warn of risks with taking melatonin

So, if you are dealing with looking for sleep disease control, Melatonin supplements are not your choice. For example, Melatonin production through supplements won’t help an insomniac patient. In such cases, the patient needs to search for other medications, such as cognitive behavioral therapy4.

1.2. Affect Your Sleep-Wake Cycle

Also, you may not be able to sleep properly due to some underlying problem. The research mentions sleep issues are caused due to undetected Narcolepsy, Gastroesophageal reflux disease5, or obstructive sleep apnea. So, if you are facing severe trouble staying asleep, see a sleep specialist at the earliest.

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Photo by Kindel Media on Pexels Copyright 2021

1.4. Look Back at Your Sleep Hygiene

You must use melatonin for sleep aids with responsibility. If you do not feel sleepy even after melatonin production, you must bring a change in your sleep hygiene. It breaks down your sleep aid if you are prone to poor sleep habits, like exposure to artificial light or bright light at night.

Research states that high melatonin leads to low body temperature and blood pressure. This puts you to sleep tight. This is achieved by calming your senses by switching off any bright light source.

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Photo by Ketut Subiyanto on Pexels Copyright 2020

Add a good sleep routine with melatonin additions. You’ll be surprised to see how well melatonin works, then! It is advisable not to take melatonin ad-ins after you breach your sleep routine. This will not lead to sleep aid. Instead, you will be suffering from daytime sleepiness. Research states that take melatonin an hour before your desired bedtime.

1.5. A Tip About Formulation of Melatonin

Yes, melatonin effects are different for everyone. But you must know about its formulation as well. There are types of melatonin additions. Immediate-release melatonin production is rapid. This type of melatonin addition instantly releases melatonin. Such facts are medically reviewed, and there’s no denying it!

On the other hand, there’s extended-release melatonin. As the name suggests, this sort of supplement works gradually. Again, every individual metabolizes drugs differently.

How much melatonin affects you in the right way will be recommended best by a specialist. The extended-release melatonin is meant for those wishing to stay asleep at night.

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Photo by Karolina Grabowska on Pexels Copyright 2021

External factors affecting your body’s response to melatonin effects are body composition, sleep hygiene, age, caffeine intake, health status, and others. But above all, too much melatonin affects the body in a negative way. It has several side effects as well.

So, if you want to set your circadian rhythms6, it’s wise to consider the above facts.

A pro tip to consider is Johns Hopkins sleep expert Luis F.Buenaver’s advice. Take your melatonin additions during the evenings. Why? Because this is the time when your natural melatonin production kicks in. Taking melatonin during this period of quiet wakefulness helps melatonin levels rise.

2. Side Effects

Now you know the facts related to the duration of melatonin work. So, looking closely at the disadvantages of unprescribed melatonin dosage is a must. If you depend on too much melatonin, you ought to have these side effects. Side effects range from mild to severe.

Some of the mild side effects include nausea, headaches, and dizziness. The serious ones due to additional melatonin dosage include an extreme blood pressure drop, vivid dreams or nightmares, seizure disorder, and the like. So, if you are facing any of these issues, get a quick check-up from your nearest sleep aid specialist.

Melatonin takes a negative side when specific medications disrupt its flow. Medications like stimulants, immunosuppressants, and blood thinners render melatonin useless. These medications render melatonin useless. Melatonin is considered a dietary supplement. So, it’s significant to consider these side effects seriously.

Side Effects of Melatonin: What Are the Risks?

3. Correct Dosage for Melatonin

Experts declare that the proper dosage for melatonin is up to 5 mg. Healthcare states that melatonin is not grouped in the drug category and the Food and Drug Administration has no control over its regulation. So, it is sold like any other vitamin in stores.

Due to the absence of strict guidelines related to melatonin dosage, manufacturers often mention the wrong dosage on the melatonin label! So, prompt advice is to take the minimal dosage for this supplement. Due to such factors, taking a massive dose of melatonin will negatively affect your circadian rhythm.

Finding the right melatonin dosage

Despite all these steps, it’s always the first step to consult a doctor regarding the dosage. After all, your health status is your priority.

4. When to Avoid Melatonin

Finally, you know about all the critical tips related to melatonin work. But missing out on this crucial point on melatonin avoidance would be futile. Even though there are steps and proper dosages for melatonin use, it is not meant for all. You must avoid this supplement at all costs if you are facing any of the following issues:

  • You are prone to seizure-based disorders
  • You are in the stage of pregnancy or breastfeeding
  • You face any sort of kidney or heart-related problem
  • You are diabetic and consume drugs for hypertension
  • You are dependent on immunosuppressants and contraceptives
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Photo by Garon Piceli on Pexels Copyright 2019

The best advice is to consult a doctor if you face any of these problems. Before taking any sort of health-based supplement, the safety tip of the doctor is highly recommended during melatonin use.

5. Conclusion

Now we know the tips, side effects, dosage, and avoiding factors related to melatonin. Even though a low dose of melatonin is recommended for all cases, one should consult a health professional before taking any dose. You should consider several factors while deciding how much time it takes for melatonin to work.

Some of these factors are that it is not built for severe sleep problems, checking out any underlying health issue, formulation of melatonin dose, and others. But only implementing these factors does not bring the melatonin journey to an end. Dosage is different for everyone. Some people may not even be able to consume melatonin under specific circumstances.

The recommended dosage for melatonin is 2 mg to 5 mg. A dosage higher than this leads to side effects that range from mild to serious ones. Such side effects involve depression, seizures, panic attacks, and lowered blood pressure issues.

To avoid such problems, you should always take in less melatonin lesser than what is recommended on the label. As the supplement is sold without guidance from the FDA, producers usually fake the dosage amount in most cases.


1. Can melatonin be used for children?

A. Melatonin can be used for children, but it’s important to consult a pediatrician or healthcare professional before giving it to a child. They can provide guidance on appropriate dosage and help determine whether melatonin is suitable for the child’s specific needs.

2. Is melatonin habit-forming?

A. Melatonin is not habit-forming, and it does not cause physical dependence. However, it is best to use melatonin as directed and not exceed the recommended dosage or use it for an extended period without consulting a healthcare professional.

3. Can melatonin be used during pregnancy or breastfeeding?

Pregnant or breastfeeding women should consult their healthcare provider before using melatonin. The safety of melatonin use during pregnancy or while breastfeeding is not yet fully established, so it’s important to seek professional advice.

Read more

  1. Erland, Lauren AE, and Praveen K. Saxena. “Melatonin natural health products and supplements: presence of serotonin and significant variability of melatonin content.” Journal of Clinical Sleep Medicine 13.2 (2017): 275-281. ↩︎
  2. Furman, Lydia. “What is attention-deficit hyperactivity disorder (ADHD)?.” Journal of child neurology 20.12 (2005): 994-1002. ↩︎
  3. Skrzelowski, Michelle, et al. “Melatonin use in pediatrics: evaluating the discrepancy in evidence based on country and regulations regarding production.” The Journal of Pediatric Pharmacology and Therapeutics 26.1 (2021): 4-20. ↩︎
  4. Wenzel, Amy. “Basic strategies of cognitive behavioral therapy.” Psychiatric Clinics 40.4 (2017): 597-609. ↩︎
  5. Kahrilas, Peter J. “Gastroesophageal reflux disease.” New england journal of medicine 359.16 (2008): 1700-1707. ↩︎
  6. Vitaterna, Martha Hotz, Joseph S. Takahashi, and Fred W. Turek. “Overview of circadian rhythms.” Alcohol research & health 25.2 (2001): 85. ↩︎

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