Brain, mood & sleep
Chronobiotic hormone
Melatonin
Also known as: Circadin, supplements
Best time
1–2 h before bedtime
- 20:30–22:00
Melatonin is a timing signal: when you take it shifts your body clock as much as the dose does.
Strong evidence
Consistent clinical trials or official prescribing guidance support this timing.
Why this time works
Your brain releases melatonin about 2 hours before natural sleep. Taking it 1–2 hours before bed supports sleep onset. For delayed sleep phase or jet lag, small doses taken 3–5 hours before your usual sleep time shift the clock earlier. Taken in the morning, it can shift it later.
Body rhythm involved
Natural melatonin rises ~21:00, peaks 02:00–04:00 and stops on waking.