, told POPSUGAR. If you're on any prescription medications, it's a good idea to check in with your doctor before you take melatonin.
Dr. Singh also stressed that melatonin shouldn't be used as a long-term solution for sleep problems. If you feel that you need to take melatonin more than three times a week for several months, it's time to find a sleep specialist so you canExperts Explain Why It Isn't a Good Idea to Vape MelatoninDr. Singh explained that it takes about 30 minutes for melatonin to appear in the bloodstream, and it typically peaks at around one hour.
A wind-down routine is key, because getting back on a healthy sleep schedule requires more than just medication. Dr. Singh recommends adopting these four healthy habits: shower, journal, read, and breathe."Take a warm shower for 15 minutes; empty your thoughts into a journal for 15 minutes; climb into bed and read a book; and then breathe," he explained.
Dr. Singh added that it's important to couple melatonin with"a good external and internal environment for sleep" — so, make sure your bedroom is as dark, quiet, and cool as possible. Then remove all screens from the room, including your phone.