How to Calculate the Best Time to Take Melatonin
Photo courtesy of Alex Broadstock/Stills
Our natural melatonin levels are low throughout the day and gradually increase about two hours before bedtime. Throughout the night (when sleep patterns are normal), they stay elevated and then rapidly decrease around one hour before you wake up. If this rhythm is disrupted—due to evening light exposure, jet lag, or sleep disorders, for example—our sleep patterns can become imbalanced.
Research shows that melatonin supplementation can help improve sleep quality when taken at the right time and at an optimal dose, which varies depending on the individual. Here are some general guidelines to help you determine the best time and dosage for you. And as always, consult your doctor if you’re concerned about your sleep patterns and before taking any supplements.
How Much Melatonin to Take
Your optimal melatonin dosage ultimately depends on your unique physiology. Generally, research shows that the effective dosage varies by age: 0.1 to 3 milligrams for children, 3 to 12 milligrams for adolescents, 1 to 25 milligrams for adults, and 1 to 6 milligrams for older adults. Scientists report that short-term melatonin supplementation is generally safe, and the most common side effects are headaches, dizziness, nausea, and drowsiness. The impact of long-term supplementation is still unknown.
When you are determining the right amount for you, Thira Burns, MS, RDN, our senior director of beauty and wellness product development, says to start small with any new melatonin supplement—even if you take melatonin regularly. If you change brands, your body may react differently to subtle differences in the formulations. Then, she says, you can increase as you need to.
Knock Me Out
Burns led the creation of goop’s own melatonin supplement, Knock Me Out, our chocolate-mint-flavored soft chews formulated with 4 milligrams of melatonin, plus 500 milligrams of tryptophan and 2 milligrams of vitamin B6—which are required for our bodies to make melatonin. She says Knock Me Out was designed to do two things: help cue your sleep-wake cycle and support the body’s own production of melatonin.*
Timing of Melatonin Supplementation
When taking melatonin, it’s best to try to mimic the timing of your body’s natural hormonal rhythm (and to limit light exposure at night). Research shows that supplementing with 0.1 to 0.5 milligrams of melatonin elevates melatonin in the blood one to five times higher than the physiological nighttime peak about an hour after you take it and reaches baseline about six hours later. When supplementing with 1 to 5 milligrams of melatonin, blood levels rise to 10 to 100 times above the physiological nighttime peak and return to baseline levels four to eight hours later.
This means it’s ideal to take melatonin about one hour before bed. (Your experience may vary slightly depending on how your body metabolizes melatonin.) And allow yourself at least eight hours of sleep so your melatonin levels aren’t still elevated when your alarm goes off. All things considered, you’ll probably need to adjust the dose and timing several times to find what works best for you.
Editors’ Picks: Sleep Toolkit
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of goop.
