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1 When to take: Depending on the severity of the sleep problem, take time-released melatonin 1 to 3 hours prior to the time you usually fall asleep. 2  Since time release melatonin only lasts for 3 â 4 hours, any need to shift sleep schedules more than 3 hours may require taking another pill in 3 or 4 hours.
As a guide, the most appropriate timing for melatonin administration appears to be preflight early evening treatment followed by treatment at bedtime for 4 days after arrival when traveling eastbound; whereas, on a westbound flight it is better to take melatonin for 4 days at bedtime when in the new time zone.