Sleep and melatonin

Melatonin is a natural hormone made by your body's pineal gland. This is a pea-sized gland located just above the middle of the brain. During the day the pineal is inactive. When the sun goes down and darkness occurs, the pineal is "turned on" by the SCN (suprachiasmatic nucleus) and begins to actively produce melatonin, which is released into the blood. Usually, this occurs around 9 pm. As a result, melatonin levels in the blood rise sharply and you begin to feel less alert. Sleep becomes more inviting. Melatonin levels in the blood stay elevated for about 12 hours - all through the night - before the light of a new day when they fall back to low daytime levels by about 9 am.

The best time to use melatonin depends on why you are using it. If you are using it to help with jet lag, it is typically recommended to take it at the local bedtime of your destination. For example, if you are traveling to a location with a later time zone, you would take it later than you would normally take it.

If you are using melatonin to help with sleep disorders, it is generally recommended to take it 30-60 minutes before bedtime. However, the best time to take it can vary depending on the individual and their sleep patterns, so it's important to talk to your doctor to determine the best time for you. It's also important to use melatonin only as directed, and to avoid taking it for extended periods of time without consulting your doctor.

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Sources:

The National Sleep Foundation:  https://www.thensf.org/ 
Sleep Foundation:  https://www.sleepfoundation.org/ 
American Academy of Sleep Medicine: https://aasm.org/