Define Your Problem First
As someone who had issues with their sleeping patterns, I understand how hard it is to be tired all the time and keep on functioning without taking a nap in the middle of the day. This was a problem that followed me through a significant part of my adult life.
I tried everything to find the way back to healthy sleep. Eight hours a night, each night, that was my goal. I succeeded, with melatonin. This is a story with a happy ending.
In the beginning, I wasnt thrilled about the idea of taking any pills or supplements, so, I said to myself okay if Im going to take something to help me sleep, it better be something natural.
I talked to medical professionals, researched, asked around, and I found the reasonable solution melatonin.
Heres the deal: Today, Ill be answering all of these questions for you, and you will learn the proper way to manage your melatonin supplementation.
BUT: I need you to do something for me first.
If you are diagnosed with any sleep disorder, or you can recognize the symptoms of one of the following:
- Insomnia
- Narcolepsy
Talk to your doctor first.
They are the ones who should determine the course of your therapy. In some of these situations, melatonin might not be the right or the best treatment for you .
You should be aware that it is a sleeping aid, but it is not the cure.
It might also interact with the other medicaments you are taking, so, dont forget to check with a medical professional if it is okay for you to use it.
Melatonin For Children A Guide For Parents
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Pediatricians ;frequently recommend melatonin for children with sleep problems, or parents might try it themselves. However, the proper use of melatonin is frequently misunderstood. Here is a guide for parents and pediatricians to decide if a child should try it, and to understand how it should be used.
A common thread I find in children coming to Sleep Clinic is that many or all of them have been on melatonin at some point, or are taking it currently. Melatonin is an important tool in the treatment of sleep disorders in children, and because it is naturally derived, there is a widespread perception that it is safe. However, I have become concerned by the frequency of its use, especially in an unsupervised way.
Melatonin sales have doubled in the past ten years,;increasing;from $90 million in 2007 to $260 million in 2012. Melatonin for children products are being marketed aggressively.;;I worry that the widespread availability of melatonin has led to some parents using it as a shortcut to good sleep practices. An article in the Wall Street Journal , quoted a fathers review on Amazon:
OK, yes, as parents my wife and I should do a better job starting the bedtime routine earlier, turning off the TV earlier, limiting sweets, etc., etc. Well, for whatever reason, this is not our strong suit. This 1 mg light dosage of melatonin is very helpful winding our kids down and getting them ready for bed.
NOTE:
What Are The Symptoms Of A Melatonin Overdose
It is important to note that just because a supplement is unlikely to be lethal, that does not mean that unwanted or troubling side effects cannot occur. Concerning symptoms have been reported with higher doses of melatonin.
Possible symptoms of too much melatonin include:
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Because melatonin can affect the cardiovascular, dermatologic, and central nervous systems, those with other conditions may be vulnerable to additional risks. Evidence suggests that melatonin supplementation may induce depression, particularly in people predisposed to or currently experiencing this malady. Research on this topic, however, is conflicting, since some studies have demonstrated the potential for melatonin to treat depression.
People taking blood thinners, like warfarin, and benzodiazepines should be careful, as there is a possibility for interaction. Those with epilepsy should also exercise caution, as melatonin has been associated with increased seizures.
Research suggests that elderly people, who have lower natural levels of melatonin, may be more sensitive to the effects of melatonin supplements. Therefore, older people are encouraged to check with their doctor before taking melatonin and start with the lowest possible dose.
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Is Melatonin Addictive
Melatonin is not addictive, but taking it every night can cause you to rely on it as part of your bedtime routine.”People can become psychologically or biologically dependent on any supplement or medication they take, especially with sleep. People start associating substances and behaviors as part of the bedtime routine,” Dimitriu says. “The bedtime routine may suffer if some of the parts are missing, whether it be a favorite blanket, bed, or supplement like melatonin.”
It is impossible to become physically dependent on melatonin like you could with other substances, like alcohol, Avena says, but you can come to rely on it as a sleep association.;
If you find you are needing to take melatonin every night to sleep, you may have another health condition, like anxiety or a sleep disorder that is affecting your ability to sleep, Dimitriu says.
“With melatonin, it is important to maintain healthy habits besides just using a supplement,” Dimitriu says, “Our bodies and minds, if healthy and not anxious should be able to sleep naturally.”
Can Promote Eye Health
Melatonin is high in antioxidants that can help prevent cell damage and keep your eyes healthy.
In fact, research suggests that melatonin could be beneficial in treating conditions like glaucoma and age-related macular degeneration .
In a study in 100 people with AMD, supplementing with 3 mg of melatonin for 624 months helped protect the retina, delay age-related damage and preserve visual clarity .
Additionally, a rat study found that melatonin decreased the severity and incidence of retinopathy an eye disease that affects the retina and can result in vision loss .
However, research is limited and additional human studies are needed to determine the effects of long-term melatonin supplements on eye health.
Summary
Melatonin is high in antioxidants and has been shown to treat eye conditions like age-related macular degeneration and retinopathy in human and animal studies.
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Melatonin has been shown to block the secretion of stomach acids. It also decreases the production of nitric oxide, a compound that relaxes your lower esophageal sphincter, allowing stomach acid to enter your esophagus .
For this reason, some research suggests that melatonin may be used to treat heartburn and GERD.
One study in 36 people showed that taking melatonin alone or with omeprazole a common GERD medication was effective at relieving heartburn and discomfort .
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Chronic Sleep Onset Insomnia And Melatonin:
Problems with falling asleep are common in children, just like in adults. In children with chronic difficulty falling asleep within 30 minutes of an age-appropriate bedtime. Use of melatonin results in less difficulty with falling asleep, earlier time of sleep onset, and more sleep at night. The initial studies used pretty high doses, but later studies comparing different doses showed that dose didnt matter, and that the lowest dose studied was as effective as the highest. This is likely due to the fact that ALL these doses were well above the amount produced naturally in the children. Timing between 67 PM was more effective than later doses. The authors point out that a midafternoon dose would have the best effect but that afternoon dosing would have the unpleasant side effective of making children sleepy in the afternoon. .
Can Overdose Kill A Dog
The severity of symptoms due to melatonin overdose depends on the size of the dog and the amount of exposure to the drug.
A severe overdose can lead to the depression of breathing which can ultimately cause death if not managed.;However, most cases of melatonin overdose in dogs resolve on their own when the medication is stopped and cannot kill a dog.
It also difficult to overdose your dog on melatonin since the dosage is regulated and there is no clearly defined limit that can cause an overdose.
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Q: How Much Melatonin Should I Take To Help Me Sleep
A: Taking the sleep hormone melatonin is recommended to help induce sleep, but there is a good deal of confusion about how much to take. It is sold over the counter in a range of doses, from 1 mg to 10 mg and higher. The natural inclination is to take more melatonin if it is not effective in helping you sleep better, but this is not a good idea. ;
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The hormone serotonin is produced during the day and this changes to melatonin when it gets dark outside. Peak levels of melatonin are produced before 3 a.m., when it sharply decreases before natural daylight returns. ;
Research has found that taking melatonin in low doses is the most effective way to promote sleep if you are experiencing restlessness or insomnia. Recommended doses of melatonin are from 0.5 mg up to 3 mg, which are adequate to promote sleep or treat jet lag.
When melatonin is used at higher doses, it tends to increase daytime sleepiness. Other side effects of too much melatonin can include reduced focus and concentration, feeling chilled and higher prolactin levels.
If you find yourself taking higher doses of melatonin, you can decrease the dose by cutting your tablet in half or in quarters. Research indicates there are no side effects if you reduce the dose of melatonin you are taking.
Behavioral Health Nurse Practitioner Ann Pressler, CNP
How Long Does It Take For Melatonin To Wear Off
Melatonin takes between four to eight hours to wear off, but the amount of melatonin you take can cause this number to vary significantly. Generally, Buenaver suggests taking the lowest dose possible and advises starting at around one to three milligrams.;
At a lower dosage, the melatonin will wear off quicker, and youll be less likely to experience any side effects.
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Melatonin And Kids With Adhd
Attention deficit hyperactivity is commonly associated with sleep problems, just as sleep problems can cause attentional issues. As many as 70% of children with ADHD may have sleep problems. Sleep problems include difficulty falling asleep, abnormalities in sleep architecture , and daytime sleepiness. Trials of melatonin showed that it helped children with ADHD to fall asleep more quickly, although there was no evidence of improvement in attentional symptoms during the day. Side effects reported included problems with waking up at night and daytime sleepiness in some children. There is a nice review article here.
How Melatonin Can Benefit Sleep And Other Health Issues
According to a 2016 Centers for Disease Control and Prevention study, one out of three American adults does not get enough sleep on a regular basis. For millions of people, melatonin might be the answer to preventing another terrible nights sleep.
We know that avoiding sleep deprivation is highly important for maintaining overall health, in part because it helps ward off both acute and chronic health problems. Not only can melatonin be used to help treat sleep problems like insomnia and jet lag, but research also suggests that at it may benefit cancer patients, specifically those diagnosed with breast or prostate cancer.
While melatonin is naturally produced by our bodies, caffeine, alcohol and tobacco use can all lower levels in the body. So can working the night shift or having poor vision, since both disrupt the amount of natural light reaching the eyes.
For some people, supplementing can help get their inherent rhythms get back on track. Below well talk more about which conditions melatonin can help manage, how much is safe to take and the amount that is recommended for particular health concerns, including sleep disorders.
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What Is The Right Dosage Of Melatonin: How Much Is Too Much
Knowing how much melatonin to take is tricky, especially since some brands may recommend a dosage thats more than your body actually needs.
As you shop around, youll find that some melatonin supplements contain as much as 5 to 10 milligrams per serving.
Generally speaking, most people produce enough melatonin to sleep well. If you need a little extra to reset your sleep cycle, you probably dont need more than 3 mg. Some people sleep better with as little as 0.3 to 0.5 mg.
Melatonin needs vary from person to person. Since melatonin can have many effects on the body, like all drugs, it should be taken at the lowest dose possible, warns Dr.;Jacobowitz.
With that being said, start with a low amount. If you still have problems sleeping, gradually step up your dose until you find an amount that improves sleep without causing side effects.
Less is more with melatonin to avoid sleep inertia. This is a common problem with some sleeping pills. Some people complain of a hungover or groggy feeling in the mornings due to remnants of the sleep aid remaining in their bloodstream.
This effect doesnt typically occur with melatonin, but it can happen if you take too much the night before.
Melatonin is also safe for children. And like adults, some children dont need a lot of the supplement to sleep better.
Again, start your child at a lower dose, and then gradually increase the amount of melatonin as needed. Talk to your doctor for advice on appropriate dosages.
What Is The Best Melatonin Dosage
Studies suggest that 1-2 milligrams 30 minutes before bedtime is an optimal dosage of melatonin to help you fall asleep naturally for no next day grogginess*. Marketed sleep aid products may include melatonin levels as high as 10 mg, however, most healthy adults and kids who occasionally have trouble falling asleep benefit from a low dose of melatonin. ZzzQuil PURE Zzzs melatonin gummies are formulated to deliver a melatonin dosage of 1-2 mg, and manufactured under strict supervision. They are regulated under the Federal Dietary Supplement Health and Education Act. .
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When Should I Talk With A Doctor
While melatonin is largely viewed as safe, it is not without risk. Perhaps the most significant risk is what we dont know about this supplement. While youre unlikely to cause any serious damage using melatonin, its best to proceed with caution. Seeing a doctor for an accurate diagnosis of a sleep condition and determining whether melatonin is suitable for your situation can save you precious time and energy.
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Danielle Pacheco
Staff Writer
Danielle writes in-depth articles about sleep solutions and holds a psychology degree from the University of British Columbia.
Dr. Abhinav Singh
Sleep Physician
Dr. Singh is the Medical Director of the Indiana Sleep Center. His research and clinical practice focuses on the entire myriad of sleep disorders.
Danielle Pacheco
Staff Writer
Danielle writes in-depth articles about sleep solutions and holds a psychology degree from the University of British Columbia.
Dr. Abhinav Singh
Sleep Physician
Dr. Singh is the Medical Director of the Indiana Sleep Center. His research and clinical practice focuses on the entire myriad of sleep disorders.
Alternatives To Taking Melatonin
If you have trouble sleeping, it is always wise to see a doctor.; A doctor can assess your symptoms and determine if a medical condition may be an underlying cause. If that turns out to be the case, your doctor can then identify treatment options that may also allow you to sleep soundly.
If you want a more restful sleep without melatonin supplements, start by establishing a sleep/wake routine. By following the same schedule nightly, you can create a pattern that your body gets used to, increasing the odds that youll be sleepy at the right time.
Avoid caffeine, alcohol, exercise and digital devices at least a few hours before bed. All of those things can disrupt your natural melatonin production, so forgoing them as the evening approaches can help. Anxiety can also hamper sleep. Finding natural ways to relieve stress can help.;
For some, herbal tea can promote better sleep. Some find consuming them relaxing, and that general sense of calm can make a difference.
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Symptoms Of Melatonin Overdose
Too much melatonin can have the opposite effect of its intended purpose. It can make it harder to sleep because your normal circadian rhythms will be disrupted.
An overdose can also leave you feeling groggy and sleepy during the day and give you nightmares or extremely vivid dreams at night. You can also experience:
For some people, too much melatonin can affect their blood pressure. Medications that lower blood pressure, such as calcium channel blockers and beta-blockers, may reduce your bodys natural production of melatonin.
However, taking a supplement to make up for lower melatonin levels may not always be advisable. Be sure to talk with your doctor about melatonin and any other supplements you take if youve been prescribed medications to help control your blood pressure.
Can I Overdose On Melatonin
While severe side effects are unlikely, taking too much melatonin at once can disrupt your sleep-wake cycle and could result in next day grogginess. Because each personâs sleep cycle is different, as well as each personâs height, weight and sensitivity to hormones, there is no one-size-fits-all dose of melatonin that will work for everyone. Itâs best to start with a low dose of melatonin. If you give your body more than it needs, itâs possible to have the opposite effect and disrupt your sleep-wake rhythm, making it even more difficult to fall asleep.
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