Melatonin timing calculator
Enter your target bedtime to see a commonly cited window for taking melatonin, and general background on dosing research. This is not medical advice.
Why timing matters more than most people think
Melatonin works best as a timing signal to your body clock, not as a sedative. Taking it too early or too late relative to your target bedtime can blunt its effect on shifting your sleep schedule. This tool applies a commonly cited window, not a personalized medical recommendation.
Frequently asked questions
When should I take melatonin?
Many sources suggest taking it roughly 30 to 60 minutes before your target bedtime, though timing needs vary by person and by why it's being used.
How much melatonin should I take?
We don't give a personal dosage recommendation here. Research has found that lower doses can work as well as much higher ones for shifting sleep timing; check with a pharmacist or doctor for guidance suited to you.
Is melatonin safe for children?
Talk to a pediatrician before giving melatonin to a child — needs and appropriate use differ significantly from adults.
Want to go further?
Explore our guides and other calculators.