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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 sleep aid, melatonin is often taken orally in doses of 0.3 to 5 mg/day before bed. The most effective dose and length of treatment vary by individual. Treatment can range from a few days (for jet lag) to nine months (for trouble falling asleep) and should be overseen by a physician.