If melatonin is taken at a time and dosage that is appropriate for someone’s sleep problem, it can help shift the biological sleep clock earlier. This can be helpful for shift workers and people with circadian rhythm disorders, writes sleep specialist Michelle Drerup, PsyD, for the Cleveland Clinic’s HealthEssentials blog.
To allow your body’s own melatonin to work best, you should create optimal conditions. Keep lights dim in the evening and avoiding using a computer, smartphone or tablet before bed, as bright light exposure can inhibit the release of melatonin. In addition, getting light exposure in the morning can help keep your sleep-wake cycle on track, so get outside for a morning walk when you wake up, if possible.