When is the best time to take melatonin, and in what dose?

Melatonin is usually taken shortly before the planned bedtime — about 30 minutes beforehand. The logic is simple: the supplement does not act instantly; it needs time to join the body's natural signalling process.

OstroVit Keep Sleep contains 1 mg of melatonin per tablet; the recommended dose is 1 tablet a day before bedtime and should not be exceeded. This dose is considered low and most users find it gentle — without a pronounced “heavy” feeling the next morning. A low dose is usually enough, as the body is sensitive to melatonin even in small amounts.

It is important to take the supplement at roughly the same time every evening: irregular intake reduces the benefit, because melatonin works together with circadian rhythms, not instead of them. If you go to bed at different times, the effect will be less predictable.

At the same time, it is worth dimming bright lights and putting screens away at least half an hour before bed — artificial blue light suppresses the body's own melatonin production and may cancel out the effect of the supplement.

The label states that melatonin should not be combined with alcohol or other medicines, including herbal preparations, and that you should not drive or operate machinery after taking it. If you take sedatives, antidepressants or other medicines, consult a doctor before you start taking it.