How long does it take for melatonin to kick in
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How Long Does It Take for Melatonin to Kick In?
Melatonin is a hormone that plays a crucial role in regulating sleep-wake cycles. Understanding how long it takes for melatonin to take effect can help individuals optimize its use for better sleep.
Melatonin Onset Time
Delayed Sleep Phase Syndrome (DSPS) and Melatonin
In a study involving patients with Delayed Sleep Phase Syndrome (DSPS), melatonin was administered five hours before the individual's dim light melatonin onset (DLMO). The results showed that melatonin significantly advanced the onset of the nocturnal melatonin profile by approximately 1.5 hours, indicating that melatonin begins to take effect within this timeframe. This suggests that for individuals with DSPS, melatonin can start working within 1.5 hours after administration.
Effects of Low Oral Doses of Melatonin
Another study examined the effects of low oral doses of melatonin (0.3 mg and 1.0 mg) given 2-4 hours before habitual bedtime in healthy young adults. The findings revealed that melatonin significantly decreased sleep onset latency and latency to stage 2 sleep, indicating that melatonin facilitated sleep onset within this 2-4 hour window. This study supports the idea that melatonin can start to take effect within 2-4 hours after ingestion.
Conclusion
Based on the research, melatonin generally begins to take effect within 1.5 to 4 hours after administration. For individuals with DSPS, the onset can be as soon as 1.5 hours, while for healthy individuals, it can range from 2 to 4 hours. This variability underscores the importance of timing melatonin intake appropriately to align with individual sleep needs and schedules.
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