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

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