Sleep
Melatonin Onset
Melatonin onset marks when the body starts its night signal—delayed by evening light and caffeine, advanced by dim wind-down and morning brightness.
Melatonin onset is when the pineal gland ramps up melatonin—usually one to three hours before habitual sleep in dim light—signaling night to the body. Bright evening screens and late caffeine delay onset, pushing sleep later without extra alertness.
Morning light anchors the rhythm. Supplements mimic timing but do not fix light habits.
Common questions
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Should you take melatonin at melatonin onset?
If supplementing, take it when your natural onset would occur—often 60–90 minutes before bed—not after you are already wired awake. Fix light first when possible.
Related terms
Put Melatonin Onset into practice
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