From the Guidelines
Melatonin should be taken 1.5–2.0 hours prior to habitual bedtime for optimal results. This recommendation is based on a study published in the Journal of Clinical Sleep Medicine in 2015 1, which found that taking melatonin 1.5–2.0 hours before bedtime resulted in optimal outcomes. The study suggested a dose of 0.15 mg/kg, taken for 6 nights, and noted that while no serious adverse reactions have been described, long-term data are lacking and benefits/harms assessment is uncertain.
Key Considerations
- The optimal dose is 0.15 mg/kg, as determined by the study 1
- Melatonin should be taken consistently at the same time each night for best results
- It is essential to consider the potential benefits and harms of melatonin use, particularly in the pediatric/adolescent population, and to obtain informed consent from the patient and caregiver
- Clinical experience supports the frequent acceptance of this therapy versus no treatment, despite the uncertainty of the benefits/harms assessment 1
Important Factors to Keep in Mind
- Melatonin works by supplementing the body's natural sleep hormone, helping to regulate the circadian rhythm and signal to the body that it's time to sleep
- It is particularly useful for people with delayed sleep phase syndrome, jet lag, or shift work sleep disorders
- While generally considered safe for short-term use, some people may experience side effects like headaches, dizziness, or morning grogginess
- If sleep problems persist beyond a few weeks, it is crucial to consult a healthcare provider, as this might indicate an underlying sleep disorder requiring different treatment
From the FDA Drug Label
Helps establish normal sleep patterns nighttime sleep aid for occassional sleeplessness
The FDA drug label does not answer the question.
From the Research
Melatonin Intake Timing
There is limited information available on the optimal timing for melatonin intake. However, the following points can be considered:
- The effectiveness of melatonin in improving sleep-onset difficulties has been supported by some studies 2.
- The optimal dosage of melatonin supplementation in older adults has been investigated, with recommendations for the use of the lowest possible dose of immediate-release formulation melatonin to best mimic the normal physiological circadian rhythm of melatonin 3.
- Melatonin treatment has been shown to be effective in reducing insomnia symptoms in children with autism spectrum disorders, with improvements in sleep latency, total sleep time, wake after sleep onset, and number of awakenings 4.
Key Considerations
Some key points to consider when taking melatonin for sleep include:
- The dosage and formulation of melatonin, with immediate-release formulations potentially being more effective for sleep-onset difficulties 3.
- The potential benefits of combining melatonin with cognitive behavioral therapy (CBT) or other interventions, such as digital CBT, for improved treatment outcomes 4, 5.
- The importance of individualized treatment approaches, taking into account factors such as age, sleep disorder type, and comorbidities 2, 5.