How Long Does Melatonin Last for Sleep: How to Maximize Its Benefits

Rohan Mathew

Updated on:

Melatonin is a hormone naturally released in the body that regulates sleep. Melatonin supplements are available over-the-counter, and they operate as a substitute for natural hormones. Sleep medications take this supplement one step further and act as a sedative-hypnotic. 

However, the effects of melatonin supplements seem to last for about six hours before beginning to dissipate. When taking melatonin for sleep, you must remember it has a shorter duration than other sleep aids. Here are some tips on maximizing its benefits, so you don’t fall asleep before your head hits the pillow.

How Long Does Melatonin Last for Sleep?

Melatonin wellness products are effective for a specific period. The average duration of melatonin for sleep is about six hours, which passes pretty quickly when you consider the entire duration of your sleep cycle. If you take melatonin for sleep, you’ll have to remember that it wears off before the night is over. If you take this supplement at 7:00 pm, it should wear off by 1:00 am, although some people report that it wears off in as little as three hours.

How to Take Melatonin?

Melatonin supplements for sleep are available in pill or liquid form. Some people prefer the liquid form because it’s easier to take and gives you a quicker effect. Liquid melatonin is usually a little more expensive, but there are times when it’s worth it. You can also buy melatonin supplements in capsule form, although these can be harder to swallow for some people.

The best way to take melatonin for sleep is by taking a low dose of the supplement at bedtime and sleeping with your head slightly elevated. This will ensure that you don’t fall into a deep sleep before the supplement begins working. Melatonin has a longer duration than other sleep aids because it produces its effect over a longer period. However, you’ll have to take the supplement at least 30 minutes before bedtime.

You can also take melatonin supplements in the morning. However, this will produce a different effect than taking it at night. You can drink a glass of milk or a cup of coffee with your melatonin supplement to make sure that you stay awake.

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How to Maximize Melatonin Sleep Benefits

If you want to maximize the benefits of melatonin supplements, there are several things to keep in mind. First, if you’re planning on taking a dose around 7:00 pm, you should avoid bright light after that time. This is particularly important if you’re one of the many people who wake up in the middle of the night and can’t fall back asleep. Bright lights can reset your internal clock, making it even harder to sleep.

Another thing to remember is that melatonin supplements can make you drowsy, so don’t take them at a time when you need to be alert. Some people take them before bedtime, but others find it difficult to drive or perform other tasks after taking them. If you want to use melatonin for sleep, try taking it when you have a free block of time where you won’t need to drive or perform any other activities that require a high level of concentration.


A final consideration is that melatonin supplements are not regulated by the Food and Drug Administration (FDA), so make sure you buy from a reputable company. You can also buy melatonin online, which is usually cheaper than in stores.

If you’re considering using melatonin supplements for sleep, talk to your doctor first. They can tell you if they’re right for you and help you find the correct dose to help improve your sleep problems.

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