The onset time for melatonin varies by formulation and individual factors. According to clinical studies:
- Standard tablets: 30-60 minutes
- Sublingual forms: 15-30 minutes
- Extended-release: 45-90 minutes
For optimal results, take melatonin 30-60 minutes before your desired bedtime. The effectiveness can be influenced by factors like food consumption, other medications, and individual metabolism. Regular timing is crucial – taking it at the same time each night helps regulate your circadian rhythm more effectively. A 2019 study showed that consistent timing improved sleep quality more than sporadic use.
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Last Updated: September 25, 2025
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