Melatonin typically takes between 20 minutes and 2 hours to start working after ingestion. Most commonly, people feel its effects within about an hour. It is generally recommended to take melatonin about 1 to 2 hours before bedtime to align with the body's natural rise in melatonin levels and promote sleepiness effectively. The exact onset time can vary depending on factors like the melatonin dosage, the form (regular or extended-release), individual metabolism, and other external factors such as light exposure or caffeine intake.

Key Points on Melatonin Timing

• Effects may begin as soon as 20 minutes or take up to 2 hours.
• Optimal timing is generally 1 to 2 hours before sleep.
• Extended-release formulations release melatonin more gradually.
• Individual responses vary, so some trial and error may be needed.

This timing allows the supplement to mimic the natural rise in melatonin the body experiences before bedtime, helping to regulate the sleep cycle more smoothly.