When and how should melatonin be taken so that it works?

Melatonin works as a signal for the biological clock rather than as a sleeping pill, so the timing matters. It is usually taken as 1 tablet (1 mg) shortly before the time you want to fall asleep — the body gets a “hint” that evening has come.

For the supplement to work as expected, it makes sense to combine it with a few simple conditions:

• Dim lighting in the evening. Bright lighting and screens suppress the body's own melatonin production. If you take a tablet and keep looking at a bright monitor, the effect will be weaker.
• Consistency. With a disrupted schedule or a change of time zone, melatonin works better if you take it at the same time according to the local schedule — this way the biological clock readjusts more quickly.
• No driving. After taking it, you should not drive if you feel drowsy.

For travellers the logic is slightly different: melatonin is taken according to the time at the destination, to help the body adjust to the new time zone, not according to the home schedule. To ease jet lag, the label states 0.5 mg taken shortly before bedtime on the first day of travel and for several days after arrival.

If you take any medicines or are pregnant or breastfeeding, consult a specialist before you start taking it.