Taking melatonin for the first time?
Here’s what to expect


This is a 6-minute read

“The best time to take melatonin is when you can sleep for at least six hours.”

Girl Sleeping in bed

When to take your first dose of melatonin?

If you’ve been having trouble sleeping lately, whether it’s caused by changes in your schedule, new stress or just restless thoughts, you may be considering adding melatonin to your nighttime routine as a solution. Vicks ZzzQuil PURE Zzzs Melatonin is a great choice when you’re dealing with occasional sleeplessness, because it is drug-free and non-habit-forming. So, getting started with melatonin is easy, but when should you take it? Because you don’t know how your body will react to melatonin, consider taking your first dose when you don’t have to be active the next morning, like on a weekend, so you can see how your body adjusts to the additional boost. The best time to take melatonin is when you can sleep for at least six hours. With less than six hours of sleep, the additional melatonin may leave you groggier than usual and tired the next day. Therefore, you do not want to take melatonin in the morning or when you won’t be able to sleep long enough.

How to take melatonin and getting your bedroom ready

In addition to taking melatonin, it’s beneficial to make sure your bedroom gives you the best opportunity for a good night’s sleep. This means turning off any screens (televisions, tablets, phones), turning the thermostat down, and turning on ambient noise, like a fan or gentle, soothing music. Some people find that aromatherapy is also helpful. You also want to make sure your room is as dark as possible because this helps your mind tell your body it’s time to sleep.

How long does it take for melatonin to take effect?

Melatonin begins to have an effect within 30 minutes. You should start to feel peaceful & sleepy. Melatonin is a supplement that works with your natural sleep cycle. This is why it’s important to have a relaxing environment to give yourself the best chance possible for a full night’s sleep.

Woman sleeping in bed – Deep sleep

Does melatonin help REM sleep?

Melatonin may increase REM sleep. The REM sleep. stage is also when your brain has its best chance of dreaming. After taking melatonin and falling asleep, you may experience longer & more vivid dreams. Having dreams after taking melatonin is completely normal and is a sign that the melatonin is working.

While you’re sleeping, the melatonin in our Vicks ZzzQuil PURE Zzzs Melatonin Gummies will begin to wear off. Your brain will move from the REM cycle into the deep sleep cycle during which you will sleep through any minor sleep disturbances (like small noises and lights). From the deep sleep cycle, you’ll move into the light sleep cycle.

It’s very important to let your brain get to the light sleep stage, as waking from the REM or deep sleep cycles will leave you disoriented and tired, regardless of whether you took melatonin or not. The light sleep cycle prepares you to wake by increasing your body temperature and decreasing your natural melatonin. This decrease in melatonin tells your body that it’s time to wake.

> “…Consider going to bed earlier and replacing a noise alarm with a light alarm…”

The morning after taking melatonin

To avoid having your alarm clock jolt you out of sleep before reaching the light sleep stage, consider going to bed earlier and replacing a noise alarm with a light alarm. Light alarms wake you more gently by increasing the amount of light until your dark room becomes bright, which also signals to your body to reduce melatonin and help push you into light sleep. The morning after taking melatonin, you should wake up feeling rested, relaxed and invigorated. If you’ve gotten a full night’s sleep, but still feel groggy when you wake, you may be taking too large of a dose of melatonin. Reduce your dose next time to see if that helps.

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