How long does it take for melatonin to kick in for sleep?

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Most studies have only looked at short-term melatonin use, which ranges from a few days to just over three months. My general recommendation is “less is more,” or 0.3 milligrams to 1 milligram taken several hours before bed. This is because the medicine takes a few hours to work. Although melatonin is a natural part of breast milk, there is no data on the safety of melatonin supplementation during breastfeeding.

Although melatonin is sold over-the-counter (OTC), you should talk to your doctor before taking it.

What is the best way to take melatonin to get a good night’s sleep?

Some studies suggest that melatonin improves sleep quality and morning alertness in people diagnosed with these conditions. If you need help getting a good night’s sleep, consider 9 natural sleep aids, from lavender to magnesium. Before you try melatonin, though, it’s best to establish healthy sleep habits, such as setting a consistent sleep schedule, limiting alcohol and caffeine consumption, and reducing exposure to light and electronic devices before bed. After a month, the researchers found that the melatonin supplement appeared to reduce sounds in the inner ear and improve the sleep quality of people with tinnitus.

To alleviate jet lag, try taking melatonin at your destination two hours before bed, starting a few days before your trip.

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