Melatonin: When to Take It & How to Track It
By MagdaLast updated
What is Melatonin?
Melatonin is a hormone your brain produces in response to darkness. It helps regulate your body clock and sleep. In the US it is sold over the counter as a dietary supplement, while in the UK it is a prescription medicine. Research suggests it may help with jet lag and some sleep timing problems, but the evidence for long-term insomnia is not strong enough to recommend it, and long-term safety data are lacking. Because melatonin works with your body clock, taking it at a consistent time each night is part of how it is used.
When to take Melatonin: general timing information
Light at night can block your body's own melatonin, which is produced in response to darkness. [1]
NHS guidance says prescribed slow-release melatonin is best taken with food, while standard tablets are best taken 2 hours before or after food. Follow the instructions for your product. [2]
Taking it at about the same time each night helps it become part of a routine. [2]
Possible side effects include headache, dizziness, nausea and sleepiness. People with epilepsy or on blood thinners need medical supervision. [1]
Supplement labels are often inaccurate: one study found most gummy products did not contain the amount of melatonin on the label. [1]
How to set a Melatonin reminder in Pillzy
Tap + in Pillzy and add "Melatonin" with the dose and type (standard or slow-release) on your prescription or label.
Set the reminder for the bedtime window your doctor or label recommends, at the same time each night.
Use Meal Timing to match your product: After meal for slow-release if advised, or leave a gap from dinner for standard tablets.
Add a note on how you slept or any next-day grogginess.
Check your history at the end of the course so you can tell your doctor how often you used it.
Frequently asked questions
How long before bed should I take melatonin?
NHS guidance for prescribed melatonin often says 30 minutes to 1 hour before bedtime, but timing depends on the product and why you take it. Follow your prescription or the product label, and ask a pharmacist if unsure.
Is it safe to take melatonin every night?
NCCIH says short-term use appears safe for most people, but there is little information on long-term safety. If you find you need it most nights, talk to your doctor about the underlying sleep problem.
Can I give melatonin to my child?
Speak with a health care provider first. NCCIH reports a rise in children accidentally swallowing melatonin, often gummies, so store it out of reach.