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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.
Studies of melatonin supplements have shown mixed results. The new report, published in the journal Sleep, shows that taking melatonin 30 minutes before bedtime improved sleep efficiency -- but only when people's bodies weren't making melatonin at the time.