Melatonin works as a signal for the body clock rather than as a sleeping pill, so the timing matters. The manufacturer recommends that adults take 1 tablet before bedtime with water; the exact interval before falling asleep is not stated on the label.
A 1 mg dose is considered small: it gives a signal close to the body's natural evening melatonin level and does not create an excessive load. That is why it is often chosen as a starting point by those who are just getting to know such supplements.
To make the effect more noticeable, it is worth combining the tablet with a few simple conditions:
- dim the lights in the room an hour before bed — bright light suppresses the production of your own melatonin;
- put away, or at least cut down on, screens (phone, TV) in the evening;
- try to go to bed at the same time — a stable routine enhances the effect of the supplement.
The response to melatonin is individual: some people notice a result within the first few days, while others need several days of regular intake to assess the effect. If you take any medicines or have chronic conditions, it is better to consult a specialist before starting.