How Long Does It Take for Melatonin to Work?

Sleep is one of the three pillars of optimal well-being in humans, alongside physical activity and a healthy diet.

Shockingly, 1 in 3 of us suffer from poor sleep. (1)

We’ve all been there after an awful night’s sleep - dragging ourselves out of bed in the morning feeling groggy, drained, and lacking focus before the day has even started!

However, consistently poor sleep can have a much greater cost on our health, such as:

• Increasing our risk of obesity, heart disease, and diabetes.

• Shortening our life expectancy. (2)

In these modern times, digital screens, stress, caffeine consumption, among other influences, are often to blame for trouble sleeping, caused by disruptions with our circadian rhythm (more on this below). These influences are difficult to avoid and can be the primary cause of common sleep disorders such as insomnia.

As it can often be difficult to achieve natural good-quality sleep, we may need a little help re-adjusting our body clock and regulating our sleeping patterns so we feel sleepy when we should.

That’s where melatonin supplements may come in…

How long does melatonin take to work?

• Melatonin typically starts working within 20–60 minutes after taking it.

• Peak effect often occurs around 1–2 hours post-dose.

• The effects can last for about 4–5 hours, possibly more, depending on formulation and individual factors.

In this article, we’ll cover the benefits of melatonin and how long it takes to kick in to get your sleep schedule back on track!

But before we delve into the details, let’s go over a quick 101 on melatonin:

Melatonin 101

Melatonin is a natural hormone made by your body’s pineal gland, a small pea-shaped gland found in your brain. Melatonin occurs naturally in the body, and natural melatonin levels fluctuate in response to light and darkness.

Melatonin is best known for regulating your body's circadian rhythm, which is your 24-hour internal clock ie., the sleep-wake cycle. Maintaining healthy natural melatonin levels is important not only for sleep but also for supporting the immune system.

The body produces melatonin in response to the absence of light at night, giving our bodies the signal that it’s sleep time. As melatonin is released, body temperature and blood pressure start to drop, getting us ready for sleep. Then, during the daylight hours, our melatonin production is suppressed, signalling us to wake up for the day!

Low melatonin production can impact our sleep quality. (3). Night shift workers, those with sleep disorders and frequent travellers are often the types of people who experience sleep disruptions caused by low melatonin production.

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While our body naturally produces melatonin, there are melatonin supplements available that may help normalize any abnormal sleeping patterns. Our top pick would of course be Performance Lab Sleep.

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Other Benefits Of Melatonin

It’s widely known that melatonin can aid sleep, and better sleep will improve many health markers.

Improved mood, stronger immunity, reduced stress levels, and improved attention and concentration are among the many benefits of consistent, good-quality sleep. (4) Health experts emphasize the importance of melatonin for sleep and overall health, but recommend using it thoughtfully and under guidance.

But are there any other benefits to melatonin?

It appears so! Melatonin is a powerful antioxidant that could potentially complement an athlete’s performance and recovery, helping to aid sleep and reap antioxidant benefits!

Some research also suggests melatonin supplementation may benefit eye health and potentially reduce symptoms associated with tinnitus. (5)

Where Can We Find Melatonin? 

Not only is melatonin produced naturally in our bodies, but it’s also found in some foods.

The best natural source of melatonin:

• Montmorency Tart Cherry

Montmorency Tart Cherry is well-researched, particularly among athletic populations, due to the antioxidant benefits and the notable improvements in sleep quality and quantity. (6)

Performance Lab Sleep contains 500mg of Montmorency tart cherries, alongside magnesium to soothe nerves and lemon balm and tryptophan to support sleep.

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Other melatonin-rich foods include:

• Grapes

• Fish

• Eggs

• Mixed nuts, seeds & legumes

• Pigmented rice

• Cereals

You can naturally boost your melatonin levels by regularly consuming these foods, as well as boosting your intake of other vitamins and minerals essential for good health.

Supplementing With Melatonin

Forms of Melatonin Supplements

Melatonin supplements come in a variety of forms, each designed to support your sleep in slightly different ways.

Some formulas are intended to release their melatonin quickly (immediate release), helping you to get to sleep faster. Others are described as extended-release melatonin, designed to stay in your system for longer, helping you to stay asleep.

Some are synthetic, while others - such as Performance Lab Sleep - offer natural melatonin.

Melatonin patches and melatonin gummies offer additional options.

No matter which form you choose, always follow the recommended dose and timing instructions on your specific supplement. Taking too much melatonin can lead to unwanted side effects.

Finally, quality matters. Look for melatonin supplements from reputable brands that use third-party testing to verify the purity and potency of their products, such as Performance Lab Sleep. This helps ensure you’re getting a safe and effective supplement to support your sleep.

Let's answer some common questions about melatonin supplementation...

How Long Before Sleep Should You Take Melatonin?

Combined with a consistent bedtime routine, taking melatonin 30 to 60 minutes before your intended sleep time is thought to be most effective. (7)

Most people begin to feel drowsy as melatonin levels reach their peak about an hour after taking the supplement. You should follow the timing instructions on your supplement, as some formulas are designed to mimic the body’s slower natural melatonin production, while others are designed for immediate release.

How Long Until Melatonin Works?

How quickly melatonin affects you may depend on several factors - the supplement formula (immediate versus extended-release, for instance), plus your own personal tolerance. The effectiveness of melatonin is also influenced by whether you take it on an empty stomach or after a meal, as food can delay absorption and onset.

Generally speaking, however, melatonin is absorbed pretty quickly, and typically starts working 20-60 minutes after taking it. Some studies have noticed melatonin levels rising after just 15 minutes.

Melatonin generally reaches a peak after one to two hours. (7, 8)

How Long Does Melatonin Stay in Your System?

This is a great question, because the timing of your dose is important. While you want your melatonin supplement to work quickly, you don’t want it to still be in your system in the morning, leaving you feeling groggy.

Here’s the math on that:

• Melatonin is both absorbed and broken down fairly quickly.

• Your body clears melatonin in waves, not all at once.

• The half-life of melatonin - the time it takes for the body to expel half of the melatonin dose - is between 30 and 60 minutes.

• After that, it takes another 30-60 minutes to clear half of what is left again.

• And repeat. And repeat… This half-life process occurs roughly 4-5 times.

• As a result, it typically takes around 4-5 hours for melatonin supplements to be removed from your system, depending on the formulation and individual metabolism. Extended-release melatonin may last slightly longer. (9, 10)

Immediate Release versus Extended Release Melatonin

Some melatonin tablets are designed for immediate release, while others are for extended release.

Immediate-release melatonin pills are designed to quickly release melatonin into your system, helping you fall asleep faster. These are ideal if your main issue is trouble falling asleep at bedtime. However, because melatonin is absorbed rapidly, its effects may wear off sooner, which could mean you wake up during the night if you have difficulty staying asleep.

On the other hand, extended-release melatonin pills - sometimes called slow-release tablets or modified-release formulations - release melatonin gradually over several hours. This steady release helps maintain higher melatonin levels throughout the night, making it easier to stay asleep and support a more natural sleep cycle.

Extended-release melatonin can be especially helpful for people who wake up frequently or have chronic insomnia.

In one clinical trial comparing the two, scientists discovered:

1. Both immediate-release and extended-release melatonin started to increase melatonin levels similarly after 15 minutes.

2. Subsequent absorption was slower (77% less) with the extended-release formula.

3. The immediate-release melatonin remained in the system for four hours.

4. The extended-release formula remained in the system for six hours, two hours longer. (11)

Dosage: How Much Melatonin Should You Take?

Unfortunately, there is no single conclusive dose of melatonin for everyone. Individual tolerances differ, plus melatonin isn’t regulated as a medicine by the FDA.

Most people will find that small doses - 0.5mg to 1mg - will be enough to influence their sleep and help them feel tired, depending on correct timing. It’s recommended that you start with a smaller dose and increase slowly, as this helps monitor effects and minimize potential side effects. (14, 15)

Some experts recommend starting with even smaller doses - such as 0.3mg - to determine tolerance first. This is closer to the amount your body makes of this naturally occurring hormone, and has been shown in scientific tests to increase melatonin to ‘levels within the normal nocturnal range’. (16)

If needed, the dose may be increased. A moderate dose would be between 1 and 3mg, but there’s no clear evidence that higher doses are substantially more effective for most people.

Taking a higher dose does not necessarily mean more melatonin will help you fall asleep faster, and may increase the risk of side effects.

Amounts recommended for temporary jet lag, as opposed to ongoing sleep problems, may be different.

Safety and Side Effects of Melatonin Supplements

Melatonin is probably safe for most healthy adults. However there can be some side effects, most notable with higher doses.

The most common side effects reported by people taking melatonin are dizziness, dry mouth, excessive sleepiness, headache, nausea, and strange dreams.

Additionally, melatonin can interact with certain medications, including blood thinners, birth control pills, and certain herbal remedies, potentially affecting how melatonin tablets work or increasing the risk of side effects.

Before starting any new dietary supplement, including melatonin, it’s wise to consult with a medical provider, especially if you take other medications or have underlying medical conditions. Your provider can help you determine the right dose and form of melatonin for your needs, potentially prescribe melatonin if needed, and monitor for any potential interactions.

Do not drink alcohol with melatonin or combine melatonin with sleeping pills or similar, as it can increase the risk of excessive sleepiness, breathing problems, and other health risks due to the combined effects. Health experts do not yet know whether melatonin is safe to take during pregnancy or while breastfeeding.

People should not drive or operate machinery within 4-5 hours after taking melatonin. (19)

Take-Home Message 

We currently live in a stressful, artificially lit world where it’s often hard to achieve a naturally good quality of sleep.

Our environment and screen exposure doesn’t bode well for the production of melatonin, and while we can improve our natural production by reducing screen time and dimming our lights come the evening, it’s not always a feasible approach nowadays.

Who doesn’t want to wind down in the evenings binging the latest series on Netflix or scrolling through TikTok?!

You may want to consider a melatonin supplement if you want to really dial in a consistent sleep schedule and achieve optimal sleep quality as a result! Science shows that melatonin supplements work.

Melatonin is available over the counter as a dietary supplement, but it is not regulated as a medication by the Food and Drug Administration (FDA). The lack of strict FDA oversight means consumers should look for products with third-party testing to ensure quality and safety.

Performance Lab Sleep is third-party tested and contains low-dose natural melatonin from tart cherries, shown in studies to help sleep.

Experience the world's most advanced natural sleep formula.

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