Melatonin: Best time and best dosage

In a recent analysis of 26 different clinical trials involving melatonin, researchers attempted to answer questions about the optimal dosage and timing for taking melatonin in order to maximize its sleep benefits.

Here is the published summary if you are interested: https://pubmed.ncbi.nlm.nih.gov/38888087/

The analysis came to the conclusion that melatonin has these effects on sleep quality:

• Increases the length of time people sleep
• Decreases the amount of time required to get to sleep

According to the study, here is the optimal way you should be taking melatonin:

• Dosage of 3-4 mg
• 3 hours before bedtime

These results may be counterintuitive to some because most melatonin users take it at bedtime. However, because it takes time for melatonin to reach peak blood concentration, it should be taken earlier in the evening.

Here is another important takeaway from the analysis: No major side effects from melatonin were identified in any of the clinical studies, and there were no reports of dependence or tolerance. In fact, there is no data that suggests there will be withdrawal symptoms if you stop taking melatonin.

In short, melatonin is a safe, effective way to improve sleep. There are many other important behavioral things you can do (and should do), but melatonin can certainly be part of your sleep health strategy.

Photo by Kate Stone Matheson on Unsplash