Melatonin Timing Calculator
Most people take melatonin at the wrong time — and too much of it. Find your exact dose and timing based on your goal.
0.5mg at the right time outperforms 10mg at the wrong time.
How melatonin actually works
Melatonin is not a sleeping pill — it's a circadian signal hormone. It tells your brain "it's nighttime." Timing matters far more than dose.
Research by MIT's Richard Wurtman showed 0.3mg is as effective as 3mg. Higher doses cause morning grogginess and receptor downregulation over time.
Bright light completely suppresses melatonin. Taking a supplement while looking at a bright screen is counterproductive — dim lights after taking it.
Melatonin works best situationally (jet lag, schedule shifts). For chronic insomnia, CBT-I therapy has stronger long-term evidence.
In the US, melatonin is a supplement — not a drug. Studies found many products contain wildly different amounts than labelled. Choose third-party tested brands.
Common questions
Melatonin timing depends on your goal
Common searches include “when should I take melatonin,” “melatonin for jet lag,” and “how much melatonin should I take.” The answer changes depending on whether you want sleep onset help, circadian shifting, or travel adjustment.
For general sleep timing, low-dose melatonin close to bedtime may help signal night. Higher doses are not automatically better.
To move your body clock earlier, timing is usually several hours before desired sleep, paired with morning light and evening dimness.
For travel, use destination time. Melatonin at the wrong clock time can make adjustment slower instead of faster.
Grogginess often comes from too high a dose or taking it too late. Start low and adjust timing before increasing dose.