Melatonin Helper

Optimize your sleep schedule with science-backed melatonin timing recommendations

Delayed Sleep Phase

Sleep Time Calculator

7:00 PM

Perfect! Take your melatonin at 7:00 PM to optimize your sleep at your desired time.

MELATONIN Dosing Guidelines

For optimal sleep support, we recommend taking 0.3-5.0mg maximum of melatonin approximately 3 hours before your intended bedtime. This timing allows the hormone to naturally prepare your body for sleep.

Important Notes:

  • • Start with the lowest effective dose (0.3-5mg). Higher doses do not improve sleep quality and may cause side effects.
  • • Take consistently at the same time each night
  • • Consult healthcare providers for personalized advice
  • • Avoid screens and bright lights after taking melatonin
  • • Use polarized sunglasses after you take the melatonin to limit any light effects