The best time to take melatonin depends on the reason for taking it, but generally, it should be taken 30 minutes to one hour before the desired bedtime to allow your body to absorb it and help you get drowsy. For people with delayed sleep phase syndrome or night owls who want to shift their sleep schedule earlier, melatonin can be taken about 3 hours before the desired bedtime. For jet lag, melatonin is typically taken at the local bedtime upon arrival and repeated for a few days if needed. It is not recommended to take melatonin right at bedtime or in the middle of the night as it takes time to become effective and taking it too late can be counterproductive. Low doses are often sufficient, and timing is key for effectiveness.
