This is the optimal time to take melatonin before bed, according to a neurologist who specializes in sleep medicine. (via CNBCMakeIt)
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Knowing whether or not you have a circadian rhythm disorder will dictate how close to bedtime you should take a supplement. Folks with a delayed circadian phase are commonly referred to as night owls. Consider, too, that nutritional supplements like melatonin aren't subject to the same regulations as medications, she says. With this in mind, researchers conducted ain 2017, comparing different brands of melatonin supplements including tablets, gummies, liquids and more.
Melatonin, when dosed correctly, will not make you feel groggy or lead to deep sleep that makes it difficult for you to wake up, she says. In general, a dose between one to six milligrams is typically used for adults, and anything above that doesn't usuallyIn order for natural melatonin to be truly effective, it's best to be in a dark setting and limit light exposure because light prevents the hormone from doing its job, according to Ju.
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