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As an occasional melatonin user (obviously not now, as it is 1 AM and I am still, unfortunately, awake), I would suggest steering away from the time release in most cases. It varies by body weight, tolerance level, and whether the issue is falling asleep or staying asleep, but typically a smaller dose shortly before bedtime is more effective than a dose extended over time. Also, it tends to be a short term solution & looses effectiveness with long term use--I'm lucky if I can get a week or so out of it before it dies out. I've also found the liquid version much more potent & effective than the pills.
There are other ways to induce natural production of melatonin, most of which I am trying to implement right now! Exposure to brighter lighting during the day tends to help, I've replaced the bulbs in the rooms I frequent with daylight bulbs (100 watt equivalent, I think it's 37 watts?). About two hours before bedtime I turn off the lights & use lamps and "mood lighting", which supposedly clues your mind into the fact that it is time to go to sleep. You probably already have a bedtime routine in place, work in additional relaxation activities such as deep breathing, deep pressure massage, and a soothing bath (works better for me than for kids, when is the last time anyone gave a child a soothing bath???). You may want to try aromatherapy oils, lavender is well known for it's soothing effects, but mandarin oil also acts as a mild sedative & may be worth trying.
Sigh....with all this experience with sleep inducing strategies you would think I'd be in bed right now & not sitting around waiting for my body to shut down.
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