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1 When to take: Depending on the severity of the sleep problem, take time-released melatonin 1 to 3 hours prior to the time you usually fall asleep. 2  Since time release melatonin only lasts for 3 â 4 hours, any need to shift sleep schedules more than 3 hours may require taking another pill in 3 or 4 hours.
Between the hours of 1 and 3 p.m., your level of melatonin begins to surge. If you've had enough sleep the night prior, your body is prepared to fight the sleepiness. If not, the quickest fix is to take a short nap of even 15 minutes. Companies like Google and Zappos are capitalizing on this need by giving employees the opportunity to take short afternoon naps, writes Bradberry.