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:
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Stick to low doses (0.5–3 mg) unless advised otherwise.
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Create a sleep-friendly environment: dim lights, no screens, and consistent bedtime.
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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