How Long Does Melatonin Last In Your System? Dosage, Efficacy ...

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Nutrition

Everything You Need to Know About How Melatonin Works

Medically reviewed by Thomas Johnson, PA-C — Written by Kirsten Nunez — Updated on September 24, 2024

How it works
Duration of efficacy
Dosage
How to use
Aftereffects
Side effects
Summary

Taking melatonin before bedtime may help you fall asleep and stay asleep. How long it affects you can vary depending on different factors, including the type and dosage you take.

Melatonin is a hormone that controls your circadian rhythm. Your body makes it when you’re exposed to darkness. As your melatonin levels increase, you start to feel calm and sleepy.

In the United States, melatonin is available as an over-the-counter (OTC) sleep aid. You can find it at the drugstore or grocery store. The supplement will last in your body for about 5 hours.

Some people need additional melatonin to regulate their circadian rhythm. It’s used to help circadian rhythm disorders in:

travelers with jet lag
shift workers
people who are blind
people with dementia
people who take certain medications
children with neurodevelopmental disorders, like autism spectrum disorder

But melatonin isn’t just for sleeping better. It’s also used for migraine, attention deficit hyperactivity disorder (ADHD), and irritable bowel syndrome (IBS).

Let’s explore how melatonin works, along with how long it lasts and the best time to take it.

How does melatonin work?

Melatonin is produced by the pineal gland, which is located in the middle of your brain.

The pineal gland is controlled by the suprachiasmatic nucleus (SCN). The SCN is a group of neurons, or nerve cells, in your hypothalamus. These neurons control your body clock by sending signals to each other.

During the day, the retina in the eye absorbs light and sends signals to the SCN. In turn, the SCN tells your pineal gland to stop making melatonin. This helps you stay awake.

The opposite happens at night. When you’re exposed to darkness, the SCN activates the pineal gland, which releases melatonin.

As melatonin levels increase, body temperature and blood pressure drop. Melatonin loops back to the SCN and slows down neuronal firing, preparing the body for sleep.

How long does melatonin take to work?

Melatonin is quickly absorbed by the body. After you take an oral supplement, melatonin reaches its peak level in about 1 hour. You may start to feel sleepy at this point.

But, like all drugs, melatonin affects everyone differently. It might take more or less time for you to feel the effects.

Extended release melatonin vs. regular melatonin

Regular melatonin tablets are immediate release supplements. They dissolve as soon as you take them, which instantly releases melatonin into your bloodstream.

On the other hand, extended release melatonin dissolves slowly. It gradually releases melatonin over time, which may mimic the way your body naturally makes melatonin throughout the night. This is thought to be better for staying asleep at night.

Extended release melatonin is also known as:

slow release melatonin
continuous release melatonin
time release melatonin
prolonged release melatonin
controlled release melatonin

A doctor can help you decide if you should take regular or extended release melatonin.

Proper dosage

Generally, the proper dose of melatonin is 1 to 6 mg.

It’s recommended to start with the lowest dose possible. You can slowly increase your intake to determine the best dosage that helps you fall asleep without causing adverse effects.

After all, taking too much melatonin can be counterproductive. A melatonin overdose can disrupt your circadian rhythm and cause daytime sleepiness.

It’s important to note that melatonin isn’t strictly regulated by the Food and Drug Administration (FDA). That’s because melatonin isn’t considered a drug. Therefore, it can be sold as a dietary supplement like vitamins and minerals, which aren’t closely monitored by the FDA.

Since the rules are different for dietary supplements, a manufacturer can list an inaccurate dose of melatonin on the package. There is also little quality control.

Even then, it’s a good idea to follow the instructions on the package. If you’re not sure how much you should take, talk with a doctor.

When to take melatonin

It’s recommended to take melatonin 30 to 60 minutes before bedtime. That’s because melatonin typically starts working after 30 minutes when levels in your blood rise.

However, the best time to take melatonin is different for each person. Everyone absorbs medication at different rates. To start, take melatonin 30 minutes before bed. You can adjust the timing depending on how long it takes for you to fall asleep.

What’s most important is that you avoid taking melatonin at or after your ideal bedtime. This can shift your body clock in the wrong direction, resulting in daytime sleepiness.

How long does melatonin stay in your body?

Melatonin doesn’t last long in the body. Its half-life is 40 to 60 minutes, which is the time it takes for the body to eliminate half a drug.

Typically, it takes four to five half-lives for a drug to be fully eliminated. This means melatonin will stay in the body for about 5 hours.

If you stay awake during this time, you’re more likely to feel aftereffects like drowsiness. That’s why it’s recommended to avoid driving or using heavy machinery within 5 hours of taking it.

But remember, everyone metabolizes drugs differently. The total time it takes to clear will vary for each person. It depends on several factors, including:

age
caffeine intake
whether you smoke tobacco
overall health status
body composition
how often you use melatonin
taking extended release vs. regular melatonin
other medications

You’re less likely to feel a “hangover” if you take melatonin at the right time. If you take it too late, you may feel drowsy or groggy the next day.

Side effects of melatonin and precautions

In general, melatonin is considered safe. It primarily causes sleepiness, but this is its intended purpose and not a side effect.

The most common side effects of melatonin are mild. These may include:

headache
nausea
dizziness

Less common possible side effects include:

mild anxiety
mild tremors
nightmares
reduced alertness
a temporary feeling of depression
abnormally low blood pressure

You’re more likely to experience these side effects if you take to too much melatonin.

Despite its high safety profile, melatonin isn’t for everyone. You should avoid melatonin if you:

are pregnant or breastfeeding
have an autoimmune disease
have a seizure disorder
have kidney or heart disease
have depression
are taking contraceptives or immunosuppressants
are taking drugs for hypertension or diabetes

As with any supplement, talk to a doctor before taking it. They might want you to take certain safety precautions while using melatonin.

Takeaway

In general, you should take melatonin 30 to 60 minutes before bedtime. It typically takes 30 minutes to start working. Melatonin can stay in your body for about 5 hours, though it depends on factors like your age and overall health status.

It’s possible to overdose on melatonin, so start with the lowest dosage possible. Using too much melatonin can disrupt your circadian rhythm.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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Eckel-Mahan K, et al. (2013). Metabolism and the circadian clock converge. DOI:https://doi.org/10.1152/physrev.00016.2012
Gooneratne NS, et al. (2012). Melatonin pharmacokinetics following two different oral surge-sustained release doses in older adults. doi: https://dx.doi.org/10.1111%2Fj.1600-079X.2011.00958.x
Grigg-Damberger MM, et al. (2017). Poor quality control of over-the-counter melatonin: What they say is often not what you get. DOI:https://dx.doi.org/10.5664%2Fjcsm.6434
Gringas P, et al. (2017). Efficacy and safety of pediatric prolonged-release melatonin for insomnia in children with autism spectrum disorder. DOI:http://doi.org/10.1016/j.jaac.2017.09.414
Harpsøe NG, et al. (2015). Clinical pharmacokinetics of melatonin: a systematic review. DOI:http://doi.org/10.1007/s00228-015-1873-4
How much melatonin should you really be taking?https://www.sleep.org/articles/how-much-melatonin-to-take/
Masters A, et al. (2014). Melatonin, the hormone of darkness: From sleep promotion to Ebola treatment. DOI:https://dx.doi.org/10.4172%2F2168-975X.1000151
Mayo Clinic Staff. (2018). Melatonin.https://www.mayoclinic.org/drugs-supplements-melatonin/art-20363071
Melatonin - for sleep problems. (2019).https://www.nhs.uk/medicines/melatonin/
Melatonin for sleep: Does it workhttps://www.hopkinsmedicine.org/health/wellness-and-prevention/melatonin-for-sleep-does-it-work
Melatonin: In depth. (2018).https://nccih.nih.gov/health/melatonin
Pierce M, et al. (2019). Optimal melatonin dose in older adults: A clinical review of the literature.https://pubmed.ncbi.nlm.nih.gov/31383052/
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Zhu L, et al. (2012). Circadian rhythm sleep disorders. DOI:https://dx.doi.org/10.1016%2Fj.ncl.2012.08.011

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Medically reviewed by Thomas Johnson, PA-C — Written by Kirsten Nunez — Updated on September 24, 2024

How Long Does Melatonin Last In Your System? Dosage, Efficacy ...

Nutrition

How does melatonin work?

How long does melatonin take to work?

Extended release melatonin vs. regular melatonin

Proper dosage

When to take melatonin

How long does melatonin stay in your body?

Side effects of melatonin and precautions

Takeaway

How we reviewed this article:

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