Melatonin Timing Calculator

Take melatonin 30-60 minutes before your target bedtime. For sleep schedule shifting, take it 2-3 hours before your current natural bedtime. Lower doses (0.5-1 mg) taken earlier often work better than large doses taken at bedtime.

Research suggests 0.3-1 mg is effective for most adults. Over-the-counter doses (3-10 mg) are often much higher than needed and can cause grogginess, headaches, and vivid dreams. Start with the lowest dose and increase only if needed.

Short-term melatonin use is generally safe for most adults. It's not habit-forming. However, it can interact with blood thinners, diabetes medications, and immunosuppressants. Not recommended during pregnancy. Consult your doctor if using regularly.