Have you ever wondered how long the effects of melatonin last? It’s a common question for those who use this natural sleep aid, and for a good reason.

Melatonin can be a powerful tool in helping you get a good night’s rest, but it’s important to know how long the effects will last to plan accordingly. Let’s explore the subject in more detail.

How Long Does Melatonin Last in Your System?

effects of melatonin
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Are you someone who uses melatonin supplements to help you sleep better at night? If so, have you ever wondered how long the effects of this natural hormone last in your body? 

Melatonin is a popular sleep aid that many people turn to when they have trouble falling asleep or staying asleep. But just how long do the effects of melatonin last in your system? 

How long does 3 mg of melatonin last?

Melatonin supplements may be able to help you sleep if you’re having problems. It is advised to start with a low dosage, ideally between 1mg and 3mg, to gauge how severe your sleep problems are. 

You should be able to fall and stay asleep for about three hours after taking a 3mg tablet. If you discover that this dosage is insufficiently effective, you can safely raise it up to 5mg. 

You can enhance your sleep patterns without running the danger of any adverse side effects by consulting with your doctor and beginning with a low dosage.

How long does 5 mg of melatonin last?

Taking a 5mg melatonin tablet can help you fall asleep faster and stay asleep for up to five hours. It’s important to note that health professionals typically recommend sticking to this dosage as taking more can lead to unwanted effects such as daytime drowsiness and confusion. 

Your body needs time to use all the melatonin in your system during the night, so taking more than the recommended dosage may not be productive in achieving a good night’s rest.

effects of melatonin
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How long does 10 mg of melatonin last?

A 10 mg dosage of melatonin can actually last more than seven hours. Surprisingly, this dosage is not even recommended for those with severe insomnia. Generally, a dosage of 5mg is regarded as the upper limit. 

However, if you are still experiencing sleep disruptions even with a 5mg dosage, the safest option is to switch to extended-release tablets or take the melatonin closer to the time you intend to go to bed. 

Remember to always consult with your doctor before making any changes to your sleep regimen. They can provide valuable insights and guidance throughout these experiments. 

Does Melatonin Make It Hard to Wake Up?

effects of melatonin
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Are you wondering if melatonin could be affecting your ability to wake up in the morning? While low doses of fast-release melatonin are generally safe, higher doses or extended-release melatonin may cause daytime drowsiness in some individuals. 

A study published in the Journal of Sleep Medicine examined the effects of melatonin on sleep and waking behavior in healthy adults. It was found that the effects of melatonin supplementation significantly increased sleep duration. It also reduced the time it took for participants to fall asleep. [1][2]

It’s important to note that age may also influence how melatonin affects you. Older adults may experience more daytime sleepiness than their younger counterparts. [3]

To stay safe, experts recommend avoiding driving or using machinery for four to five hours after taking melatonin. As with any medication, talking with your doctor about potential side effects and drug interactions before taking melatonin is always a good idea.

How Long Do The Effects of Melatonin Last? 

effects of melatonin
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Do you want to know how long melatonin’s effects last? In that case, you are not alone! In helping them control their sleep cycles and enhance the overall quality of their sleep, many people use this natural hormone supplement. How long, though, should you expect the benefits to last? 

As a quick fix for sleep issues, melatonin pills have gained popularity in the US over the past several years.  The benefits of these supplements may continue for up to five hours, although the length of time they last will depend on the dose, formulation, and individual variances. [4][5]

Many people turn to melatonin to help with issues like jet lag and insomnia, which are common sleep difficulties affecting nearly half of all Americans. [6]

While the effects of melatonin are generally considered safe and marketed as a natural sleep aid, research on the effects of melatonin is mixed. Before taking melatonin to address sleep issues, it is important to understand how it works, how long it stays in the body, and the best time to take it.

What Are The Effects of Long-term Use of Melatonin

effects of melatonin
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Do you ever struggle with falling asleep at night? The hormone melatonin, created by the brain’s pineal gland and aids in regulating sleep-wake cycles, may be something you’ve heard of if so. Although melatonin is frequently used as a sleep aid, its long-term health implications are still unknown. 

A few scientific trials suggest that long-term effects of melatonin use may have milder side effects than taking a placebo. More study is required to validate the long-term safety of melatonin supplementation because the sample size of these trials is small.  [7]


effects of melatonin
Source: Canva

In conclusion, the duration of the effects of melatonin varies from person to person and also depends on the dosage and form taken. While some individuals may experience the effects for several hours, others may find that it wears off quickly. 

It’s essential to consult with a healthcare professional before taking melatonin to determine the proper dosage and timing for your individual needs. Remember to follow the recommended guidelines and avoid taking it for extended periods without medical supervision.

With the right approach, melatonin can be a helpful tool in promoting healthy sleep patterns.


If you have less than six hours of sleep, the effects of melatonin may leave you groggier than usual and tired the next day. 
If you find it harder to get up after taking melatonin, know that drowsiness is a common side effect. To help yourself wake up naturally, try exposing yourself to bright light or making your bed in the morning.
Many individuals tend to overindulge in melatonin and consume more than 10 milligrams right before bedtime. It’s not uncommon for them to report that it doesn’t work. However, taking an excessive amount of melatonin can lead to rebound insomnia. 

This can either make the supplement useless or worsen the already sleepless nights you’re experiencing.

Disclaimer: This article is only a guide. It does not substitute the advice given by your healthcare professional. Before making any health-related decision, consult your healthcare professional.

Editorial References And Fact-Checking

  1. Ferracioli-Oda, E., Qawasmi, A., & Bloch, M. H. (2013). Meta-analysis: melatonin for the treatment of primary sleep disorders. PloS one, 8(5), e63773. https://doi.org/10.1371/journal.pone.0063773
  2. Mundey, K., Benloucif, S., Harsanyi, K., Dubocovich, M. L., & Zee, P. C. (2005). Phase-dependent treatment of delayed sleep phase syndrome with melatonin. Sleep, 28(10), 1271–1278. https://doi.org/10.1093/sleep/28.10.1271
  3. Dzierzewski, J. M., Sabet, S. M., Ghose, S. M., Perez, E., Soto, P., Ravyts, S. G., & Dautovich, N. D. (2021). Lifestyle Factors and Sleep Health across the Lifespan. International Journal of Environmental Research and Public Health, 18(12). https://doi.org/10.3390/ijerph18126626
  4. Moroni, I., Garcia-Bennett, A., Chapman, J., Grunstein, R. R., Gordon, C. J., & Comas, M. (2021, June). Pharmacokinetics of exogenous melatonin in relation to formulation, and effects on sleep: A systematic review. Sleep Medicine Reviews, 57, 101431.
  5. Natural Medicine Comprehensive Database. (2022, June 9). Melatonin. Therapeutic Research Center., Accessed August 26, 2022.
  6. Schwab, R. J. (2022, May). Overview of sleep. Merck Manual Consumer Version., Retrieved August 26, 2022, from
  7. Andersen, L. P., Gögenur, I., Rosenberg, J., & Reiter, R. J. (2016). The Safety of Melatonin in Humans. Clinical drug investigation, 36(3), 169–175. https://doi.org/10.1007/s40261-015-0368-5


  • Kim Monasterial, BSN

    Kim is a Registered Nurse and has been a medical freelance writer for more than six years. Starting off as a writer, Kim moved to proofreading and editing all the articles posted on HealthPlugged. She’s an enthusiast for health and wellness, being one to keep herself fit and adventurous for outdoor activities. LinkedIn


Kim is a Registered Nurse and has been a medical freelance writer for more than six years. Starting off as a writer, Kim moved to proofreading and editing all the articles posted on HealthPlugged. She’s an enthusiast for health and wellness, being one to keep herself fit and adventurous for outdoor activities. LinkedIn