Melatonin helped me get into a good sleep routine. That was 3 years ago and I am still on a good sleep schedule. I took it around 10pm every night and went to bed as soon as I felt the tiniest bit sleepy, if I pushed passed the sleepyness it would not work. I also make sure I get outside/in the sunlight every morning for at least 10 minutes to help me wake up. Hope this helps