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Melatonin is a natural solution for improving sleep and regulating the sleep-wake cycle. But to maximize its effectiveness, timing is essential.
If you've ever wondered whether to take it before bed , upon waking, or at some other time, this article provides answers by detailing the absorption mechanisms of melatonin , best practices for its use, and the benefits of choosing a suitable form, such as sublingual spray.
How does melatonin work in the body?
Melatonin is a hormone naturally produced by the pineal gland, located in the center of the brain. Its secretion is closely linked to the light-dark cycle: it increases with darkness to signal the body that it is time to rest and decreases as soon as light returns [1]. This process regulates the circadian rhythm , in other words the internal clock that manages sleep-wake cycles.
When melatonin binds to specific receptors in the brain (MT1 and MT2), it reduces alertness and prepares the nervous system for sleep. Unlike sleeping pills, it does not induce artificial sleep but promotes natural sleep by rebalancing the biological clock [2].
In some cases, such as jet lag, shift work, or sleep disorders, natural melatonin production may be insufficient or out of sync. Melatonin supplements can then be a valuable aid in restoring this balance.
Why Timing of Melatonin Is Critical
Timing is key to getting the most out of melatonin. Taking melatonin at the wrong time will disrupt your circadian rhythm, especially if taken during the day, as it signals to your brain that it's time to sleep, even when you're fully active.
The optimal dose of Melatonin is approximately 20 to 40 minutes before the desired sleep time, so in the majority of cases: before bedtime, to align its action with the natural peak of nocturnal secretion.
This timing allows us to act in synergy with the biological processes of preparation for sleep, and in particular with the natural production of melatonin , without disrupting natural cycles.
What time of day should I take melatonin?
The ideal time to take melatonin depends mainly on your specific goal and needs.
Taken in the evening for optimal sleep
Taking melatonin in the evening , about 20 to 40 minutes before bedtime, is the most effective time to help you fall asleep.
Exogenous melatonin, when administered at this precise moment, mimics the natural peak of melatonin produced by the pineal gland. By binding to the MT1 and MT2 receptors located in the hypothalamus, it sends a clear signal to the brain that it is time to prepare for sleep.
One study showed that doses of 1 to 2 mg of melatonin consumed before bedtime significantly reduced sleep latency, the time it took to fall asleep, while improving overall sleep quality [3].
This mechanism is particularly useful for people who have difficulty falling asleep due to minor disruptions in their circadian rhythm.
Specific cases: jet lag, shift work and sleep disorders
In certain specific situations, the timing of intake must be adapted to meet particular needs.
Jet lag : When traveling across multiple time zones, the circadian cycle can become desynchronized, leading to sleep disturbances known as jet lag. Melatonin can help resynchronize the body clock. It should be taken at bedtime in the destination time zone. Starting to take it 2 to 3 days before departure helps prepare the body and minimize jet lag symptoms [4].
Staggered hours : Night shift workers or those with irregular shifts often experience significant desynchronization of their circadian rhythm. In these cases, melatonin can be used just before scheduled rest hours to align the biological cycle with the shifted sleep schedule. This method not only improves sleep quality but also helps reduce daytime sleepiness.
Chronic sleep disorders : In people with insomnia or other persistent sleep disorders, regular evening intake can restore a healthy circadian cycle. This is particularly relevant for older adults, in whom natural melatonin production declines with age. Daily supplementation can compensate for this decline and significantly improve sleep quality [3].
Can you take melatonin every day?
Melatonin can be taken daily, but in moderation and as needed. Daily supplementation is helpful in cases of chronic deficiency, such as in seniors or for people with persistent sleep disturbances. It is essential to adhere to the recommended doses, generally between 1 and 1.9 mg per day. These doses are sufficient to regulate sleep without disrupting the natural melatonin cycle .
Generally, supplementation allows you to get back into a sleep routine within a few weeks and to stop taking it daily.
On the other hand, prolonged use must be supervised by a healthcare professional, as must its use by pregnant or breastfeeding women, or in the case of concomitant medication. Prolonged use of melatonin supplementation (after medical advice) must be excluded in children (8 years and older) and it is imperative for them to first observe essential hygiene rules and in particular to stop exposure to screens at least 30 minutes before falling asleep.
Choosing a form of melatonin that maximizes its effectiveness
The galenic presentation of melatonin plays a significant role in its effectiveness.
Capsules and tablets with stomach dissolution and intestinal absorption have a slower and more diffuse action and should be taken approximately one hour before the chosen sleep time.
Sublingual liquid applications are more effective. By being administered under the tongue, melatonin bypasses the digestive system, allowing for rapid absorption directly into the bloodstream. This route of administration guarantees an effect in less than 30 minutes, perfect for immediate needs such as falling asleep quickly, managing jet lag [5] or even nighttime awakenings.
Among the possible liquid options, the spray bottle is a practical solution: the aerosol diffusion ensures maximum contact with the mucous membrane and the intake is easier compared to drop diffusers.
At Argalys, we have developed a sublingual spray that is combined with honey and poppy to increase its effectiveness. 2 sprays per day are enough to deliver 1.9 mg of melatonin .
Conclusion: When and how to get the most out of melatonin?
Taking melatonin at the right time is essential to enjoy its sleep-promoting benefits.
In the evening, 20 minutes (fast action with sprays) to 60 minutes (capsules or tablets) before bedtime, it works in synergy with the circadian rhythm to promote natural sleep onset. For specific needs, such as jet lag or sleep disorders, its use can be modulated according to specific situations.
Prefer liquid forms, which are more quickly effective, to maximize their effects.
By following these recommendations and respecting the appropriate doses, melatonin is an effective ally to improve your sleep and reestablish a balanced sleep-wake cycle.
Note that in the event of disturbed sleep after falling asleep (night wakings, etc.), magnesium is a very good complement to the action of melatonin .
References
- "Melatonin and its role in circadian rhythm regulation" - https://pubmed.ncbi.nlm.nih.gov/29466765
- "Effects of melatonin on sleep and circadian rhythms" - https://pubmed.ncbi.nlm.nih.gov/22033632
- “Melatonin for sleep disorders” - https://pubmed.ncbi.nlm.nih.gov/28547629
- "Jet lag and melatonin: A systematic review" - https://pubmed.ncbi.nlm.nih.gov/31538214
- "Sublingual absorption of melatonin: Comparative studies" - https://pubmed.ncbi.nlm.nih.gov/33287423
