Your circadian rhythm is managed by the hormone melatonin. When you’re in the dark, your body survives. You begin to feel relaxed and sleepy as your melatonin levels rise.
How long does melatonin last for sleep? Melatonin doesn’t linger for very long in the body. There is a 40–60 minute half-life for it. The duration it takes the body to eliminate half of a drug is known as the half-life.
A drug typically requires four to five half-lives to be completely eliminated. Melatonin will therefore stay in the body for about five hours.
You’re more likely to experience side effects like drowsiness if you stay awake during this time. It is advised to refrain from operating heavy machinery or driving within five hours of taking it.
For more information, keep reading.
Table of Contents
What Is Melatonin?
Melatonin is a hormone that controls your circadian rhythm to make you feel sleepy. When used as a sleep aid for conditions like insomnia, melatonin can help regulate your sleep cycle. Some everyday situations where people commonly use melatonin include:
- Recovering from jet lag
- Migraines
- Insomnia
- Side effects of stimulant medications like Adderall
- Symptoms of neurodevelopmental disorders like Autism Spectrum Disorder
- Irritable bowel syndrome
What impact does melatonin have on the body, though? Luis F., a sleep expert from Johns Hopkins, According to Buenaver, Ph.D., C.B.S.M., melatonin levels increase in the evening to put you in a relaxed state that aids in promoting sleep. The melatonin your body naturally produces can be supplemented by taking it in the evening to help you get the rest you need.
Melatonin’s Mechanism Of Action
The pineal gland in your brain converts serotonin into melatonin when it receives the appropriate signal from your internal clock, which is how melatonin is created. Your blood pressure and body temperature drop as a result of elevated melatonin levels, which makes you feel sleepy. Additionally, if your body recognizes that it is nighttime and your eyes are absorbing less light, it will know to switch from serotonin to melatonin production.
One reason why it’s so crucial to practice good sleep hygiene before bed and dim the lights is because of this. If you leave the lights on, it’s possible that your body will have a harder time producing melatonin, which will leave you less rested.
When Taking Melatonin, How Does It Make You Sleepy?
By bringing down your body’s temperature, blood pressure, stress hormones, and alertness after dark, melatonin gets your body ready for sleep. The dim light melatonin onset (DLMO), which occurs two hours prior to your biological bedtime, is the time when your brain begins to produce melatonin.
Your brain will start producing the most melatonin it will all night a few hours later. This is referred to as your Melatonin Window in the RISE app. The best chance for a quick fall asleep and a restful night’s sleep is to go to bed during this window. The tricky part is that depending on how much sleep you got the night before, the timing of your Melatonin Window can change each day. By aiming to fall asleep during this roughly one-hour window each night, the RISE app can predict your circadian rhythm and tell you when your melatonin window is, allowing you to completely forego the supplements. Go here for a detailed explanation of what melatonin does.
How Does Light Impact The Melatonin Cycle And Sleep?
Melatonin is produced in response to darkness, but is suppressed when exposed to light. That works out well in the morning because getting some sun exposure can make you feel more awake as the day begins. However, exposure to light at night can be harmful, particularly in the 90 minutes before bed. You can make your brain believe it is still daytime by using artificial lighting at night. The natural release of melatonin is inhibited or delayed even slightly by light exposure, making it much harder to fall asleep and stay asleep all night.
What Natural Ways Are There To Boost Melatonin Levels?
You can use the RISE app to get and stay out of bright light exposure instructions.
In situations where you need to sleep but your body wouldn’t normally do so, such as when you’re trying to adjust to jet lag, work night shifts, or change your sleep schedule, supplements can be helpful. However, you usually don’t require it to go to sleep at night.
In order to ensure that your brain can produce enough melatonin for a restful night’s sleep, practice good sleep hygiene.
For the best melatonin production, good sleep hygiene, which entails maintaining habits that affect how you sleep, must begin first thing in the morning. Because light can so easily affect how much melatonin your brain produces, getting it at the right times is essential for better sleep and more energy the following day.
What Remains In Your System After Melatonin Has Left?
The normal melatonin half-life, or how long it takes for your body to break down melatonin by half, is about 40 minutes. This means that 40 minutes into the process, half of the melatonin is processed, and the remaining 40 minutes are spent processing the remaining melatonin.
Factors Affecting How Long Melatonin Lasts
How long does melatonin stay in your body, though? Melatonin typically stays in your system for around four to eight hours, but this range largely depends on external factors, including:
- Age: As you get older, your metabolism slows, which results in a slower rate at which your body can process melatonin. Melatonin’s effects may not wear off as quickly as they should as you get older.
- Caffeine: Caffeine has been shown in studies to alter the production of melatonin, decreasing the supplement’s effectiveness.
- Light exposure: It can be difficult for melatonin to work when exposed to bright light, especially blue light from technology, which can tell your brain that it is daytime.
- Body size: Your height and weight are important factors that affect how well you absorb melatonin and how it affects you.
- Tobacco use: The effectiveness of melatonin in the body has been demonstrated to be inhibited by nicotine in studies on animals.
- Other medications: Melatonin’s effectiveness may be reduced by additional drugs like blood thinners, immunosuppressants, and stimulants.
How Long Does Melatonin Take To Lose Its Effects?
The duration of melatonin’s effects can range from four to eight hours, depending on how much you take. In general, Buenaver recommends starting at a dose of one to three milligrams and advises taking the lowest dose possible.
You will be less likely to experience any side effects and the melatonin will wear off more quickly at a lower dosage.
Side Effects Of Melatonin And Precautions
Melatonin is generally regarded as safe. However, this is not a side effect; rather, it is the drug’s intended outcome. It primarily makes people sleepy.
Mild side effects are the most frequent ones associated with melatonin. These may include:
- headache
- nausea
- dizziness
Less common possible side effects include:
- mild anxiety
- mild tremors
- nightmares
- reduced alertness
- temporary feeling of depression
- abnormally low blood pressure
These negative effects are more likely to occur if you take too much melatonin.
Melatonin isn’t for everyone, despite having a high safety profile. You should avoid melatonin if you:
- are pregnant or breastfeeding
- have an autoimmune disease
- have a seizure disorder
- have kidney or heart disease
- have depression
- are taking contraceptives or immunosuppressants
- are taking drugs for hypertension or diabetes
As with any dietary supplement, consult a physician before using. While taking melatonin, they might advise you to follow a few safety measures.
See more about:
- Why Does Melatonin Give Me Nightmares?
- Can You Get High Off Of Melatonin?
- Melatonin And Alcohol: What If Mix Them
- Is It Safe To Take Melatonin Every Night?
When Should I Take Melatonin?
Melatonin levels peak within 60 minutesTrusted Source, so people should take melatonin 30–60 minutes before they plan to fall asleep.
But it’s important to keep in mind that melatonin doesn’t have the same effects on everyone. A low dose of melatonin may be started 30 minutes before people want to go to sleep. Depending on their unique sleeping pattern, they can change the timing and dosage.
It is generally advised that people avoid taking melatonin after their ideal bedtime. By doing so, their circadian rhythm may be changed. A person might stay up later than anticipated or feel sleepy during the day.
Alternatives
Melatonin may provide temporary relief for mild or sporadic sleep issues. However, melatonin does carry the risk for mild side effectsTrusted Source, such as:
- headaches
- dizziness
- nausea
- fatigue
Melatonin use may also lead toTrusted Source rebound insomnia, dependence, and liver problems.
The FDA does not control the quality or dosage of over-the-counter (OTC) melatonin, despite the fact that it is a naturally occurring hormone. This suggests that the dosage information on some over-the-counter melatonin products may be incorrect.
Alternatives to melatonin include natural sleep aids, such as:
- lavender
- magnesium
- lemon balm
- passionflower
Natural sleep aids are unregulated, though, much like melatonin and other supplements. Only trusted, premium manufacturers and distributors should be used for purchases.
People who do not want to use OTC melatonin or other sleep aids can try the following sleep hygiene practices:
- maintaining a consistent sleep schedule by falling asleep and waking up around the same time each day, even on weekends
- avoiding taking long naps in the evening
- avoiding using electronics, such as televisions, computers, and cell phones, in the bedroom
- developing a relaxing and consistent bedtime routine
- doing relaxing activities, such as reading a book, meditating, or taking a bath, in the evening
- avoiding eating large meals before bedtime
- avoiding caffeine in late afternoon or evening
- exercising during the day
- keeping the bedroom at a comfortable temperature
- falling asleep in a dark, quiet room
Frequently Asked Questions
Will My Body Stop Producing Melatonin If I Take It?
There is no proof to support the claim that taking melatonin supplements will prevent your body from naturally producing the hormone. Caffeine and melatonin together, however, may prevent the body from naturally producing this hormone.
What Foods Are High In Melatonin?
You can naturally fall asleep thanks to a number of foods that are melatonin-rich. Melatonin can be found in a variety of fruits and vegetables, including cherries, spinach, tomatoes, and bananas. Other foods that promote natural melatonin production include honey, turkey, sweet potatoes, oats, and almonds. Any of these things would make a good bedtime snack.
Dreams Brought On By Melatonin?
While some evidence suggests that melatonin can decrease REM sleep disorders, such as sleepwalking and night terrors, otherstudies suggest that high melatonin levels may cause lucid dreaming.
Vasotocin levels in the brain are frequently to blame for vivid dreams when taking melatonin. Melatonin, which is responsible for melotocin production, also causes dreams to be memory-free. Too much melatonin in the body can result in protracted periods of memory-erasing sleep, which produces vivid dreams. The daytime sleepiness and grogginess that often follows lucid dreams is common.
Is Melatonin Detrimental To The Liver?
Although melatonin was thought to cause serum enzyme elevation in the liver,current research shows that melatonin was not associated with this change or any other cases of liver injury. It is best to seek medical advice before taking melatonin supplements, though, if you have previously had liver issues.
Conclusion
Typically, melatonin should be taken 30 to 60 minutes prior to bedtime. Starting to work usually takes 30 minutes. Melatonin can remain in your system for up to 5 hours, depending on your age and general health.
Melatonin can be overdosed, so start with the smallest dose possible. Your circadian rhythm may be hampered by using too much melatonin.
Thank you for reading.