Melatonin Is Good For Sleep! It’s Official

Do you have trouble falling asleep? Are you one of those who uses melatonin supplements to help you sleep better? Do you plan to take melatonin supplements? If the answer to all these questions is affirmative then you are at the right place. Sleep problems are quite common nowadays. Many people complain of sleep-related issues like not falling asleep easily, difficulty sleeping, or even insomnia and hypersomnia.

According to a 2022 survey by the National Institutes of Health (NIH), adults’ use of melatonin supplements in the U.S. more than quintupled between 1999 and 2018.

Melatonin is produced naturally by your body to regulate your sleep cycle.

But how does taking extra melatonin affect sleep quality and duration, and how much melatonin should you take to get the best results?

In this article, I will explain the science behind melatonin and sleep and offer tips on the optimal dosage and safety of this common sleep aid.

What Is Melatonin?

Melatonin is a natural hormone made by a tiny part of your brain called the pineal gland. This gland is more active at night. Melatonin helps control your sleep-wake cycle, telling your body when to sleep or wake up. Normally, the body’s melatonin levels rise after twilight, reach their highest point around midnight, and then decrease in the morning.

However, different factors, such as light exposure, age, stress, and medications, can affect how much melatonin your body makes.

Some people might have trouble sleeping or feel jet-lagged, and melatonin supplements could be helpful for them.

Can Melatonin Help You Sleep Better?

Science Explained

Melatonin does not make you fall asleep, but after sunset, as melatonin begins to rise, it puts you in a state of peaceful wakefulness, which promotes sleep.

Melatonin is produced by the pineal gland as a response to dark surroundings (darkness acts as a stimulus). It helps control your body’s natural circadian rhythm, telling your body it’s time to sleep. But sometimes, things like artificial light, jet lag, shift work, or getting older can mess with how much melatonin your body makes.

Many people use Green Noise to fall asleep or improve their sleep quality.

Some people use melatonin supplements to fall asleep faster, stay asleep longer, or handle different time zones. But does melatonin really help you sleep better?

According to NIH, there’s proof that melatonin can help with specific sleep issues, like jet lag, Delayed-Sleep-Wake-Phase-Disorder (DSWPD), or certain sleep disorders in children. However, it might not be the best solution for sleep problems caused by stress, pain, or other reasons.

How many milligrams of melatonin should an adult take?

Using melatonin isn’t a one-size-fits-all solution. The NIH suggests that the right dose can range from 0.5 to 10 milligrams per day, but more isn’t always better. Taking melatonin at the right time is crucial too, as taking it too early or too late can mess up your sleep cycle. And be careful with how long you use it. According to some researches using melatonin for a long time might make it less effective or lead to rebound insomnia.

Before trying melatonin, it’s smart to talk to your doctor. They can guide you on the right dose, timing, and how long to use it. Also, be aware that melatonin supplements are not checked by the Food-And-Drug-Administration (FDA), so where you procure them from matters, as it may vary in quality. Stick to reputable sources, use only the prescribed dose, and check the label for the ingredients.

While melatonin might help some folks with certain sleep problems, it’s not a magic fix for everyone. The best way to sleep better is to follow good sleep habits, like having a regular sleep schedule, avoiding certain things before bed (like caffeine or too much screen time), and creating a comfy sleep environment.

If you’re struggling with sleep, you can read our smart tips to improve your daily sleep habits. Try to include them slowly but surely into your regular regime to create long-term habits for a healthy living. Or you may consult your therapist for therapies like Cognitive Behavioral Therapy for insomnia (CBT-I).

Now let’s learn about yet another medication that acts as a sleep aid.

The Trazodone Medication – What About It?

Trazodone is an antidepressant prescribed to aid in sleep.

It operates by influencing specific brain chemicals that play a role in regulating both sleep and mood, including serotonin. Unlike melatonin, which primarily impacts the body’s internal clock, trazodone can assist with various types of insomnia. It can address issues like insomnia or staying asleep due to factors like stress, body pain, or multiple other factors. The medicine helps reduce the number of nightly awakenings and boosts sleep quality. However, it does not affect the overall sleep time or sleep efficiency.

Hence, it is important to note that trazodone has certain drawbacks and risks, including potential side effects, interactions, and dependence. Therefore, its use should be cautiously approached under a doctor’s guidance.

Can I Take 10 mg Of Melatonin?

Melatonin, a natural hormone, is crucial in regulating your sleep-wake cycle. Many individuals use melatonin supplements to enhance their sleep quality or manage sleep-related challenges.

However, these questions arise often.

“Is it safe to take 10 mg of melatonin every night?”

Or, “Is 20 mg of melatonin too much?”

The ideal melatonin dose varies based on factors like age, weight, metabolism, and sensitivity to the hormone. Nevertheless, most studies have focused on doses ranging from 0.5 to 5 mg, and there isn’t enough evidence to support the use of higher doses for most people.

Common Side Effects of Melatonin

While taking 10 mg of melatonin might offer benefits like quicker sleep onset or prolonged sleep duration, it may also bring about undesirable side effects, including:

• Headache
• Drowsiness
• Dizziness
• Nausea
• Vivid dreams or nightmares
• Morning grogginess
• Hormonal imbalance
• Reduced effectiveness over time

Using high melatonin dosage in adults (10 mg) could interfere with other medications or supplements you may be taking. Some of these are blood thinners, antidepressants, or birth control pills. It might also exacerbate certain medical conditions, like liver or kidney problems, diabetes, or epilepsy.

Therefore, consult your doctor if you plan to take a 10 mg dose of melatonin. They can guide you on the suitable dose, timing, and duration of use. Awareness and caution are the key. You need to be aware of potential interactions. Take caution against risks associated with melatonin supplements. Look out for your body’s response.

Good Sleep Hygiene Habits

Good sleep hygiene improves sleep quality, boosts the immune system, enriches mental health, and prevents various sleep-related health problems. Practice sleep hygiene tips for holistic health care. The easiest and most basic tip for improved sleep is maintaining a fixed bedtime routine. Go to bed each night and wake up in the morning at the set time. You must do it even during weekends.

Melatonin Starting Dose for Adults

There isn’t an official recommendation for the melatonin dose for adults. Different individuals may require different amounts of the hormone to achieve the desired effects. However, most people using melatonin for sleep take between 1 and 5 milligrams about 30 minutes before bedtime. Melatonin supplements are usually sold in doses ranging from 200 micrograms to 20 milligrams.

Most sleep research suggests starting with a lower melatonin dose, like 1 milligram or less, and adjusting if necessary. Low doses of melatonin can be as effective as high doses. Still, the optimal amount varies among individuals. Several factors, including age, weight, metabolism, and sensitivity to the hormone, influence how a person responds to melatonin.

Taking an excessive dose of melatonin may lead to unwanted side effects, such as headaches, drowsiness, nausea, or dizziness. As mentioned above, high dosage tends to interact with other medications or supplements and worsen certain medical conditions.

Hence, it is important to consult with your doctor before using melatonin supplements and adhere to their guidance regarding the suitable dose, timing, and duration of use.

Melatonin Dosage by Weight

Determining the appropriate melatonin dosage often involves considering an individual’s weight, as it can impact how the body responds to the hormone. Even though there is no all-in-one recommendation, experts suggest a general guideline to help tailor melatonin intake based on weight.

Melatonin Dosage by Weight For Adults

1. Lightweight Individuals (Under 150 lbs / 68 kg)

• Starting with a lower melatonin dose, such as 1 to 3 milligrams, is recommended.
• Gradual dosage adjustments can be done as per your response and sleep effectiveness.

2. Average Weight Individuals (150 to 200 lbs / 68 to 91 kg)

• Beginning with a moderate dose, typically between 3 to 5 milligrams, may be suitable.
• Personal adjustments can be made while monitoring for any side effects or improvements in sleep quality.

3. Heavier Individuals (Over 200 lbs / 91 kg)

• Starting with a slightly higher dose, ranging from 5 to 10 milligrams, could be considered.
• It’s necessary to consult a professional to determine the optimal balance for individual needs.

It’s important to note that individual differences exist, and factors such as age, metabolism, and sensitivity to melatonin also play a role in determining the appropriate dosage.

Additionally, it’s advisable to begin with a low dose and eventually build up on it under the guidance of a healthcare provider.

Regardless of weight, you must consult a doctor before initiating melatonin supplementation.

A healthcare professional can provide personalized recommendations, considering specific health conditions, existing medications, and overall well-being. This personalized approach ensures a safer and more effective use of melatonin based on an individual’s unique circumstances.

By improving your sleep habits, you can also lose weight.

Weight Melatonin Dosage Chart by Age – How Safe Is It For Kids?

Determining the right melatonin dosage for children involves considering both their age and weight. While melatonin is often considered safe for short-term use in children, it’s crucial to follow appropriate guidelines and consult a healthcare professional.

Given below is a useful reference chart based on age.

Melatonin Dosage Chart for Children

1. Ages 3-5:

Start with 0.5 mg to 1 mg about 30 minutes before bedtime.

1. Ages 6-12:

A range of 1 mg to 3 mg is generally appropriate.

1. Teens (Ages 13-18):

Teenagers may start with 3 mg to 5 mg.

It’s important to note that these are general recommendations, and individual responses may vary. It’s advisable to begin with the lowest effective dose and adjust as needed under the guidance of a healthcare professional.

Safety Considerations

• Consultation with a Pediatrician:

Before introducing melatonin, consult with a pediatrician to assess whether it’s suitable for the child’s specific circumstances.

• Short-Term Use:

Melatonin is typically recommended for short-term use. A healthcare professional must monitor and plan out the details in prolonged use.

• Underlying Health Conditions:

Children with certain health conditions or on specific medications may require special consideration. A healthcare professional can provide personalized advice.

• Avoid Self-Medication:

Children should not self-medicate with melatonin. Dosage and usage should be determined in collaboration with healthcare providers.

• Monitoring:

Regularly monitor the child’s response to melatonin, assessing its effectiveness and potential side effects.

Always refer to reputable sources and seek professional advice when considering melatonin for children. While generally regarded as safe, proper guidance ensures the appropriate use of melatonin in promoting healthy sleep patterns for kids.

Melatonin for Seniors – Dosage

As individuals age, sleep patterns and needs may change, leading some seniors to consider melatonin supplementation to improve their sleep quality. While melatonin is generally regarded as safe for seniors, determining the appropriate dosage involves considering factors such as age, overall health, and individual responses.

General Recommendations for Seniors

1. Starting with a Lower Dose

Seniors may benefit from starting with a lower melatonin dose, typically around 0.5 mg to 3 mg.

2. Adjustments Based on Response

Individual responses to melatonin can vary, so it’s advisable to begin with a conservative dose and make adjustments based on its effectiveness.

3. Consultation with Healthcare Providers

Before introducing melatonin, seniors should consult with their healthcare providers to ensure it aligns with their overall health and any existing medical conditions.

4. Side Effects

Regular monitoring for potential side effects, such as headaches, drowsiness, or nausea, is important. Any adverse effects should be reported to healthcare providers.

Special Considerations

1. Underlying Health Conditions

– Seniors with specific health conditions or taking certain medications may require tailored recommendations. Healthcare providers can assess potential interactions and provide personalized advice.

2. Short-Term vs. Long-Term Use

– Melatonin is often recommended for short-term use. Long-term usage should be discussed with healthcare providers to monitor its ongoing effectiveness and any potential risks.

3. Combination with Other Sleep Strategies

– Melatonin can be part of a comprehensive approach to improving sleep, including maintaining a regular sleep schedule, creating a conducive sleep environment, and practicing good sleep hygiene.

In short, while melatonin may be a potential aid for seniors experiencing sleep issues, it’s important to approach its use cautiously, seeking professional advice for personalized recommendations based on individual health conditions and needs.

How Much Is Too Much of Melatonin?

Steps to Align Your Dosage

Determining the right melatonin dosage is crucial for its effectiveness and to avoid potential side effects. While melatonin is generally considered safe, too much can lead to adverse reactions.

We recommend a cautious approach to melatonin supplementation with specific guidelines in mind.

A. STEP 1: Start with a Minimal Dose

1. Initial Dosage of Dietary Supplement – Pill

• We suggest starting with a conservative dose of 1-2 milligrams, taken 30 minutes before bedtime.
• Some individuals may find lower doses, even less than 1-2 milligrams, to be effective.

2. Gradual Increase

• If a lower dose doesn’t provide the desired sleep benefits, it’s advised to gradually increase the dose until a positive effect is observed.

B. Step 2: Identify an Upper Limit

1. Guideline

• There isn’t a strict upper limit for melatonin, but professional health practitioners generally recommend a dose no higher than 10 milligrams for adults.

2. Individual Variations

• People with kidney or liver problems may metabolize melatonin at a different rate, potentially requiring a lower upper limit than individuals without these conditions.

C. Step 3: Considerations for Special Cases

1. Individual Health Conditions

• Those with kidney or liver issues should be particularly cautious and consult with healthcare providers to determine an appropriate melatonin dosage.

2. Potential Side Effects

• Taking too much melatonin can lead to side effects such as headaches, drowsiness, nausea, or dizziness. While these side effects are undesirable, melatonin overdose is unlikely to be fatal in adults.

D. Step 4: Importance of Professional Guidance

1. Consulting Healthcare Providers

• It is crucial to consult with healthcare providers before incorporating melatonin supplements, especially if underlying health conditions or concerns exist.

2. Personalized Recommendations

• Healthcare providers can offer personalized recommendations based on individual health status, ensuring safe and effective use of melatonin.

While melatonin can be beneficial for sleep, it’s essential to approach its usage with caution. Starting with a lower dose and gradually increasing, if necessary, while adhering to recommended upper limits helps balance its potential benefits with minimized risks.

Always consult healthcare providers for personalized advice, considering individual health conditions and needs.

Top 7 Tips on How to Tweak the Diet!

For those of you considering melatonin supplements to aid in sleep, dietary adjustments and a thoughtful approach to supplementation can complement overall wellness.

Here are some considerations for incorporating melatonin into your diet:

1. Natural Sources of Melatonin

• Foods Rich in Melatonin

Certain foods naturally contain melatonin, such as tart cherries, grapes, tomatoes, and nuts. Including these in your diet may contribute to melatonin intake.

• Nighttime Snacks

Consuming melatonin-rich snacks in the evening may provide a natural boost before bedtime.

2. Timing and Dosage

• Consistent Timing

Take melatonin supplements at a consistent time each night, preferably about 30 minutes before bedtime.

• Starting with Low Doses

Begin with a low melatonin dose, such as 1-2 milligrams, and gradually adjust based on individual responses.

3. Dietary Habits

• Balanced Diet

Maintain a well-balanced diet rich in nutrients, as overall health can influence the effectiveness of melatonin supplements.

• Limit Consumption of Caffeine and Alcohol

You don’t need to stop altogether but reduce the consumption of caffeine and alcohol. Practice this habit especially close to bedtime. Caffeine and alcohol can interfere with the sleep-inducing effects of melatonin.

4. Consultation with Healthcare Providers

• Professional Guidance

Before using melatonin supplements, consult with healthcare providers, especially if you have pre-existing health conditions or concerns.

• Potential Interactions

Be aware of potential interactions with medications or other supplements. Discussing these with healthcare providers ensures a safe and coordinated approach to supplementation.

5. Lifestyle Changes

• Sleep Hygiene Practices

Adopt good sleep hygiene practices. These practices include a consistent sleep schedule, creating a comfortable sleep environment, and limiting screen time before bed.

• Regular Exercise

Engage in regular physical activity, but avoid intense workouts close to bedtime.

6. Monitoring and Adjusting

• Observing Responses

Regularly monitor your body’s response to melatonin supplements. Keep a watch on any changes in sleep patterns or potential side effects.

• Adjusting as Needed

If needed, adjust the melatonin dosage or timing based on your individual experience and under the guidance of healthcare providers.

7. Quality of Dietary Supplements – Pills

• Reputable Sources

Purchase melatonin supplements from reputable sources to ensure quality and accurate dosages.

• Check Labels

Verify the ingredients and melatonin content per serving by carefully reading supplement labels.

Including melatonin into your diet involves a holistic approach, considering dietary sources, timing, lifestyle habits, and professional guidance. By making informed choices and prioritizing overall health, melatonin supplements can potentially complement efforts to achieve restful and quality sleep.

FAQs About Melatonin & Sleep

1. When is the right time to take melatonin?

The right time to take melatonin is 30 minutes before sleep. This is how you align it with your natural sleep-wake cycle.

2. Is melatonin safe when you drink it with caffeine?

Do not take melatonin and caffeine together. Caffeine disrupts sleep-wake cycles and interferes with natural melatonin production.

3. Can pregnant or breastfeeding individuals use melatonin?

The best advice here is to avoid melatonin supplements during pregnancy or breastfeeding. These groups haven’t been extensively studied.

4. How much melatonin for jet lag?

Suggestions show taking 0.5 to 10 mg, with 3 mg, is sufficient for most.

5. Is melatonin safe with alcohol?

Avoid combining melatonin with alcohol to maintain sleep quality and natural melatonin levels.

6. Can you overdose on melatonin?

Though generally safe, overdose is possible, especially in children. Melatonin supplements lack FDA approval, making precise dosage challenging. Symptoms of overdose include headache, blood pressure changes, drowsiness, vomiting, and nightmares.

References

1. Tuft, C., Matar, E., Menczel Schrire, Z., Grunstein, R.R., Yee, B.J. and Hoyos, C.M., 2023. Current Insights into the Risks of Using Melatonin as a Treatment for Sleep Disorders in Older Adults. Clinical Interventions in Aging, pp.49-59.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9842516/

2. Fatemeh, G., Sajjad, M., Niloufar, R., Neda, S., Leila, S. and Khadijeh, M., 2022. Effect of melatonin supplementation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. Journal of neurology, pp.1-12.

https://pubmed.ncbi.nlm.nih.gov/33417003/

3. Nesbitt, A.D., 2018. Delayed sleep-wake phase disorder. Journal of thoracic disease, 10(Suppl 1), p.S103.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5803043/

4. Savage, R.A., Zafar, N., Yohannan, S. and Miller, J.M.M., 2018. Melatonin.

https://www.ncbi.nlm.nih.gov/books/NBK534823/

5. Jaffer, K.Y., Chang, T., Vanle, B., Dang, J., Steiner, A.J., Loera, N., Abdelmesseh, M., Danovitch, I. and Ishak, W.W., 2017. Trazodone for insomnia: a systematic review. Innovations in clinical neuroscience, 14(7-8), p.24.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5842888/

Disclaimer

Our information is intended for general knowledge and should not substitute professional guidance. It is based on general recommendations, and individual circumstances may warrant personalized adjustments under the supervision of healthcare professionals. It is not intended to diagnose sleep or related health conditions. Before making any changes to your sleep routine, it is advisable to seek advice from a healthcare professional.