The Science-Backed Truth: Why Timing Matters More Than Dosage in Melatonin Use

Text
Gonzalo Pin, a sleep expert cited in El Confidencial, has emphasized that melatonin is frequently misused, stating, “La melatonina es tan mal usada; es más importante cuándo la tomo qué cuánta tomo” (“Melatonin is so misused; it is more important when I take it than how much I take”). The statement, reported by the Spanish publication on June 21, 2026, highlights growing concerns among medical professionals about public understanding of the supplement’s proper administration.

Text
Pin, whose credentials as a sleep specialist are not explicitly detailed in the report, underscored the importance of timing in melatonin consumption. “The critical factor is the moment of intake, not the dosage,” he said. This aligns with broader medical guidelines that recommend melatonin be taken 30 to 60 minutes before bedtime to align with the body’s natural circadian rhythm. However, the expert’s comments suggest that many individuals may be using the supplement in ways that could reduce its efficacy or lead to unintended side effects.

Text
Health authorities have long cautioned against self-medicating with melatonin, particularly for prolonged periods. The U.S. Food and Drug Administration (FDA) classifies melatonin as a dietary supplement, not a drug, meaning it is not subject to the same rigorous testing as prescription medications. A 2023 study published in JAMA Internal Medicine found that nearly 3 million adults in the U.S. use melatonin regularly, with many reporting inconsistent or inadequate sleep improvements.

Text
Key Insights from the Expert
Pin’s remarks reflect a broader debate about the role of melatonin in addressing sleep disorders. While the hormone is naturally produced by the pineal gland to regulate sleep-wake cycles, synthetic versions are widely available over the counter. The expert’s emphasis on timing over dosage challenges common assumptions about the supplement. “People often think more is better,” Pin said. “But taking it too early or too late can disrupt your internal clock rather than support it.”

Text
This perspective is supported by research from the American Academy of Sleep Medicine (AASM), which advises that melatonin should be used cautiously and under medical supervision. The AASM’s 2022 guidelines note that while melatonin may help with short-term sleep issues, its long-term effects remain poorly understood. The organization also warns that high doses can cause drowsiness, dizziness, or gastrointestinal discomfort.

Text
Public Health Implications
The misuse of melatonin has raised alarms among public health officials. In Spain, where El Confidencial is based, the National Health System reported a 25% increase in melatonin-related emergency room visits between 2020 and 2025. While not all cases involved overdose, the trend underscores the risks of unregulated use.

Text
Dr. María López, a pharmacologist at the University of Barcelona, explained that timing is critical. “Melatonin’s effectiveness depends on when it’s taken relative to your circadian rhythm,” she said. “If you take it too early in the evening, it may make you drowsy before bedtime, reducing its ability to help you fall asleep.” López added that individuals with irregular sleep schedules, such as shift workers, may need tailored approaches to melatonin use.

Text
What Remains Uncertain
Despite Pin’s assertions, some experts caution against overgeneralizing the importance of timing. Dr. James Carter, a sleep researcher at Harvard Medical School, noted that individual responses to melatonin vary. “While timing is a factor, dosage and formulation also play roles,” he said. Carter pointed to a 2024 study in Sleep Medicine Reviews that found low-dose melatonin (0.5–1 mg) was more effective for some patients than higher doses, suggesting that personalized guidance is essential.

Text
The Role of Regulation
The lack of standardized regulations for melatonin supplements has further complicated its use. In the European Union, the European Medicines Agency (EMA) requires melatonin prescriptions for certain conditions, but in the U.S., it remains available without restriction. This disparity has led to variations in product quality and potency. A 2025 investigation by Consumer Reports found that some over-the-counter melatonin products contained significantly more or less of the hormone than labeled.

Text
For consumers, the takeaway is clear: consulting a healthcare provider before using melatonin is critical. Pin’s comments, while not offering new research, reinforce existing advice about the need for informed, measured use of the supplement. As sleep disorders continue to rise globally, the balance between accessibility and safety remains a pressing concern for both patients and medical professionals.

Text
Quoted text
“La melatonina es tan mal usada; es más importante cuándo la tomo qué cuánta tomo.”
SourceEl Confidencial