Melatonin: When and How to Take It for Better Sleep
🌙 Confused about the right time and way to take melatonin? Here’s your quick guide!
🕒 Best Time to Take Melatonin
| Purpose | When to Take |
|---|---|
| 😴 General Insomnia | 30–60 mins before bedtime |
| ⏰ Delayed Sleep Phase (night owls) | 2–3 hours before desired bedtime |
| ✈️ Jet Lag | 1–2 hours before local bedtime at your destination |
| 👩⚕️ Shift Work Sleep Issues | 30 mins before intended sleep (even if it’s daytime) |
🍽️ With Food or Empty Stomach?
✅ Empty stomach is best!
Take melatonin at least 1–2 hours after your last meal for quicker absorption and better results.
🚫 Avoid high-fat meals close to bedtime, as they delay melatonin’s action.
🍌 If you experience mild nausea, a light snack like a banana is okay.
🧠 Quick Tips:
-
Stick to low doses (0.5–3 mg) unless advised otherwise.
-
Create a sleep-friendly environment: dim lights, no screens, and consistent bedtime.
-
Don’t treat melatonin like a sleeping pill — it helps reset your biological clock.
✨ Sleep isn’t just about rest — it’s about rhythm. Get yours back on track, the right way.
— Dr. Srinivas Rajkumar T
Consultant Psychiatrist | Chennai