This is why it’s not recommended to drive or operate heavy machinery within 5 hours of taking it, nor taking it during the daytime. Typically, melatonin remains in our system for around 4 to 5 hours. How Long Does Melatonin Remain in Our System? Taking more will not necessarily lead to better sleep, as you could put yourself at risk of a melatonin overdose which can have negative side effects, such as daytime drowsiness, headaches, and nausea. Though, up to 3-5mg is thought to be an effective dose with no adverse effects the following day. It’s recommended to start with a low dose to determine your tolerance, around 0.5mg is often reported as a dose to begin with. We recommend taking Performance Lab Sleep 30-minutes before bedtime for the best results! Melatonin: Dosage and Side Effects However, it’s generally recommended to take melatonin 30-60 minutes prior to your intended sleep. The best time to take melatonin would depend on the supplement, especially as some supplements are formulated to extend the release to mimic the effects of natural melatonin production. Neuroprotective effects, as it is a powerful antioxidant.Though melatonin doesn’t just help us sleep better! Other benefits to melatonin include: Frequent travellers (in relation to jet lag).This is why supplementation is recommended, and is particularly useful for those who may suffer with circadian rhythm disorders such as: Artificial light, work stress, sleep disorders, and general life can often get in the way of achieving a natural, good quality sleep. These days we typically reside in environments that don’t cater well for our natural melatonin production. However, in the evening, as the lights dim, our melatonin increases, which is what causes us to feel sleepy. Melatonin is regulated by light, so when we are exposed to light in the daytime, our melatonin is suppressed, so we feel active and alert. It helps us regulate our sleep-wake cycle, otherwise known as our circadian rhythm. Melatonin is a naturally occurring hormone released by the pineal gland located in our brain. You know that sleepy feeling you get when you climb into bed every evening? That’s caused by your melatonin levels rising, signalling to your body that it’s time for sleep. Let’s explore melatonin, how it works, and how best to take it to optimize our sleeping patterns. This means melatonin can stay in our system for around 4 to 5 hours. The half-life (the time it takes to eliminate half the dose of a drug) of melatonin is about 30 to 40 minutes, and it takes 4 to 5 half-lives to eliminate the supplement. Melatonin is also absorbed and excreted fairly quickly. Research has proven it to be very effective in regulating our circadian rhythm, helping us to achieve better quality sleep - something we all need when living in an artificially lit world! Melatonin is becoming an increasingly popular supplement nowadays.