Did you know that roughly 1 in 3 adults have insomnia? According to the Cleveland Clinic, 10% of adults fit the criteria for an insomnia disorder. 

Many people who suffer from insomnia and sleep disorders turn to supplements like melatonin to help them fall asleep faster, but does it work?

Find out how long melatonin lasts in your system, how long it takes to work and how much melatonin you should take for the best night's sleep. 

How long does melatonin last?

“The half-life of melatonin is between 20 and 50 minutes, so that means half of the initial dosage is eliminated after that amount of time,” explained Dr. Michelle Drerup, Director of Behavioral Sleep Medicine at the Cleveland Clinic. “So, it would stay in your system around four to five hours.”

Melatonin does not do much for the body in terms of helping people stay asleep, if any effect occurs it has to do with initially falling asleep, said Drerup.

How long does melatonin take to work?

Melatonin should be taken about two to four hours before your desired sleeping time, said Dr. Hal Alpert, a telemedicine consultant at Blue Sleep. Additionally, it is best not to drive for at least five hours after taking melatonin due to its lasting sedative effects.

“[Melatonin] is a hormone that signals that it's time to go to sleep and light exposure, particularly blue light from computers, cell phones, and fluorescent lights will inhibit the release of melatonin,” explained Alpert. “That is why for people who have insomnia it is best not to use these devices for at least four hours or so before bedtime.”

How much melatonin should I take? 

A starting dose of melatonin can be as low as .1 to .3 milligrams and the usual over-the-counter dosage is one to three milligrams in adults, said Alpert.

“The maximum safe dose is up to 10 milligrams, but it's shown that once you get to three milligrams, the higher doses don't get you to sleep any faster than the three-milligram dosage,” explained Alpert. 

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