How long does melatonin take to work?

Ah, sleep—the one thing we all need but sometimes can’t seem to get. If you’ve ever spent hours staring at the ceiling, wondering if you’ll ever drift off, you’re not alone. Millions of people turn to melatonin supplements as a natural way to help them sleep. But how fast does melatonin actually work? Is it an instant snooze button, or does it take its sweet time?

From fast-dissolving melts to extended-release patches, the type of melatonin supplement you choose plays a big role in how quickly it kicks in. This guide will walk you through everything you need to know about melatonin, including how long it takes to work, the different forms available, and the benefits of innovative solutions like compounded melatonin soluble oral patches.

Key takeaways:

1. Supplemental melatonin typically takes effect within 20-40 minutes.
2. The type of supplement and dosage amount significantly affect onset time.
3. Melatonin should be taken 1 to 2 hours before bedtime for best results.
4. One of the faster-acting melatonin formulations is the compounded soluble oral patches.

What is melatonin?

Melatonin is a natural hormone produced by the pineal gland in the brain. It helps regulate the body’s internal clock, also known as circadian rhythms [1]. Melatonin signals the body that it’s time to wind down and prepare for sleep.

For those who struggle with sleep disorders, jet lag, or irregular sleep schedules, melatonin supplements can help bridge the gap. These supplements come in various forms, including tablets, gummies, patches, and soluble oral patches or melts, each with unique absorption rates and effects [2].

How long does melatonin take to work?

The time it takes for melatonin to work depends on the type of supplement you’re using:

• Fast-acting soluble oral patches: These stick to the inner side of your cheek and dissolve rapidly. Because they are absorbed across the buccal mucosa, they don’t have to pass through the stomach, small intestine and the kidneys. This means they are absorbed faster. Effects can begin within 20 minutes [3].
• Extended-release melatonin: Designed to release melatonin slowly over time, these pills may take longer to kick in but help maintain sleep throughout the night [2]. An example of an extended-release melatonin formulation is Circadin.
• Melatonin patches: These deliver melatonin through the skin for a gradual and sustained effect. They are particularly beneficial for reducing nighttime awakenings [4].
• Melatonin gummies: While widely popular, research on whether gummies work faster or more effectively than pills is still inconclusive. Some studies have found that gummies are better absorbed than tablets [5], while others suggest that gummies have a similar absorption profile to tablets [6].

On average, most forms of melatonin take effect within 20-40 minutes when taken as directed.

Duration of melatonin effects

Most studies on how melatonin works in the body have been done with healthy people. When melatonin is taken as a fast-acting tablet, it usually reaches its highest level in the blood after about 50 minutes and has a half-life of 45 minutes; that is the time for the concentration in the blood to reduce by 50%

Slower-release versions take longer to kick in and stay in the body longer—sometimes taking nearly 3 hours to peak and with a half life of 1.5 hours [7].

Benefits of the compounded melatonin soluble oral patch

For those seeking a more advanced solution, the compounded melatonin-soluble oral patch offers a cutting-edge way to improve sleep.

This innovative transmucosal film is placed inside the mouth, where it dissolves and delivers melatonin directly into the bloodstream for rapid and effective results.

Key benefits:

1. Fast absorption: The oral patch bypasses the digestive system, allowing melatonin to take effect in as little as 15-20 minutes.
2. Convenience: Compact and discreet, it’s perfect for travel or on-the-go use, especially for jet lag or shift work.
3. Customisable strengths: Available in various dosages to meet individual needs, ensuring optimal results.

Courier Pharmacy offers compounded melatonin soluble oral patches tailored to your specific requirements. These patches are an excellent option for those who need a fast-acting yet long-lasting sleep aid.

How melatonin affects sleep

Melatonin is a hormone that helps you feel sleepy. It works by controlling your body’s internal clock—also called your circadian rhythm. This is a 24-hour cycle that tells your body when it’s time to sleep and wake up.

Your brain naturally makes melatonin, especially when it gets dark [8]. Since it only comes out at night, it is also called the vampire hormone,

If you’re having trouble sleeping, you can also take melatonin as a supplement. In the U.S., you can buy melatonin over the counter, but in some other countries, you need a prescription [9]

Sleep conditions that melatonin helps with

• Jet lag: If you fly to another time zone and feel tired or wide awake at the wrong times, melatonin can help your body adjust faster. You can take it when you want to sleep at your destination [10].
• Delayed sleep phase disorder (DSPD): Some people naturally fall asleep very late, even if they want to sleep earlier. Melatonin can help them fall asleep faster and sleep better [11].
• Night shift work: People who work during the night and sleep during the day may find melatonin helpful for falling asleep during daylight hours. However, researchers are still figuring out the best time and amount to take for shift workers [12]. Night shift work has been linked to an increased risk of cancer and is associated with the inhibition of melatonin release due to blue light [13].
• Insomnia: Studies have found that it helps with chronic insomnia in all age groups but found that melatonin can help children and teenagers fall asleep faster and sleep longer. There’s not enough research yet on melatonin’s effects on adults with other health issues or on its safety. Although melatonin might help some people with insomnia fall asleep quicker, it doesn’t stop people from waking up at night. Experts are still debating how useful it is for this purpose [14].

How to take melatonin

For best results, take melatonin 1 to 2 hours before bedtime, although if you take the faster-acting compounded soluble oral patch, then you can take 15 or 30 minutes before sleeping. Adults typically start with 1 to 5 milligrams, while children require lower doses [15].

Here are some tips for taking melatonin safely:

• Start with the lowest effective dose and increase gradually if needed.
• Avoid alcohol and other sedatives when taking melatonin.

Speak to your doctor if you’re pregnant, breastfeeding, or taking medications like blood pressure pills or antidepressants, as melatonin may interact with them.

What are the side effects of melatonin?

Melatonin is generally considered safe for most healthy adults, but side effects can occur, including:

• Daytime drowsiness
• Headaches
• Dizziness
• Upset stomach
• Temporary depression
• Irritability or vivid dreams

Always consult your doctor if you experience persistent side effects or if melatonin doesn’t improve your sleep after a few weeks.

Need extra support with your sleep?

Join the Courier Pharmacy Sleep Care Community — your go-to place for expert sleep support. Whether you’re struggling with insomnia or looking for the right sleep products, our sleep professionals and specialists are here to help. Get trusted advice and personalised recommendations to help you sleep better, night after night. Contact us today.

Conclusion

Melatonin supplements are a natural and effective way for many people to improve sleep. Whether you’re dealing with jet lag, shift work, or occasional insomnia, understanding how melatonin works and choosing the right supplement can make all the difference.

Consider trying compounded melatonin-soluble oral patches from Courier Pharmacy for a fast-acting and reliable solution. They’re a game-changer in sleep support with rapid absorption to get you to sleep faster..

If you are concerned about insomnia and would like to speak to one of our specialists, please contact us for a FREE sleep health consultation.

Disclaimer: This article is for informational purposes only and does not replace professional medical advice.

References:

1. Zisapel, N. (2018). New perspectives on the role of melatonin in human sleep, circadian rhythms and their regulation. British Journal of Pharmacology, 175(16), 3190-3199. Available at: https://pubmed.ncbi.nlm.nih.gov/29318587/
2. Moroni, I., Garcia-Bennett, A., Chapman, J., Grunstein, R. R., Gordon, C. J., & Comas, M. (2021). Pharmacokinetics of exogenous melatonin in relation to formulation, and effects on sleep: A systematic review. Sleep Medicine Reviews, 57, 101431. Available at: https://pubmed.ncbi.nlm.nih.gov/33549911/
3. Medical Mojo. (n.d.) Patches. Available at: https://medicalmojo.co.uk/patches/ (Accessed: 21 March 2025).
4. Zetner, D., Andersen, L.P.H. and Rosenberg, J., 2016. Pharmacokinetics of alternative administration routes of melatonin: a systematic review. Drug research, 66(04), pp.169-173.
5. Wagner, C. L., et al. (2019). Bioequivalence studies of vitamin D gummies and tablets in healthy adults. Nutrients, 11(5), 1023. Available at: https://pubmed.ncbi.nlm.nih.gov/31067745/
6. Evans, M., Guthrie, N., Zhang, H. K., Hooper, W., Wong, A., & Ghassemi, A. (2020). Vitamin C bioequivalence from gummy and caplet Sources in healthy adults: A randomized-controlled trial. Journal of the American College of Nutrition, 39(5), 422–431.
7. Harpsøe, N.G., Andersen, L.P.H., Gögenur, I. and Rosenberg, J., 2015. Clinical pharmacokinetics of melatonin: a systematic review. European journal of clinical pharmacology, 71, pp.901-909.
8. Medical Mojo. (n.d.) What is melatonin? Available at: https://medicalmojo.co.uk/what-is-melatonin/ (Accessed: 21 March 2025).
9. Courier Pharmacy. (n.d.) Why is melatonin banned in the UK? Available at: https://courierpharmacy.co.uk/why-is-melatonin-banned-in-the-uk/(Accessed: 21 March 2025).
10. Herxheimer A, Petrie KJ. Melatonin for the prevention and treatment of jet lag. Cochrane Database Syst Rev. 2002;(2):
11. van Geijlswijk IM, Korzilius HP, Smits MG. The use of exogenous melatonin in delayed sleep phase disorder: a meta-analysis. Sleep. 2010 Dec;33(12):1605-14.
12. Liira J, Verbeek JH, Costa G, Driscoll TR, Sallinen M, Isotalo LK, Ruotsalainen JH. Pharmacological interventions for sleepiness and sleep disturbances caused by shift work. Cochrane Database Syst Rev. 2014 Aug 12;2014(8)
13. Medical Mojo. (n.d.) Working night shifts and the links to cancer. Available at: https://medicalmojo.co.uk/working-night-shifts-and-the-links-to-cancer/ (Accessed: 21 March 2025).
14. Choi, K., Lee, Y.J., Park, S., Je, N.K. and Suh, H.S., 2022. Efficacy of melatonin for chronic insomnia: Systematic reviews and meta-analyses. Sleep medicine reviews, 66, p.101692.
15. Shane-McWorter, L. (2020, July). Melatonin. Merck Manual Professional Version. https://www.merckmanuals.com/professional/special-subjects/dietary-supplements/melatonin

Special offer

Are weight loss treatments making you tired, or have they led to a sudden increase in hair loss? Do you struggle with sleep?

Get a free month’s supply of one of our compounded treatments for energy, hair loss or sleep, with your first purchase of Mounjaro or Wegovy from Courier Pharmacy.

Claim your FREE offer