How Much Melatonin Is Safe For Adults

How Do Our Sleep Patterns Change As We Age

There is a common misconception that people need less sleep with age. The truth is, though, people aged 50 years and older need the same 7-8 hours of sleep.

So, is the sleep of an elderly person different from that of an adult? Due to a decrease in melatonin production, older people need an average of 30 minutes longer to fall asleep. Besides, they often have a more sensitive sleep, which means a shifted balance between REM and non-REM stages as well as an increased likelihood of sleep fragmentation .

Circadian rhythms also shift with age, so the elderly often go to bed earlier than usual and get up earlier too. Sleep patterns changing with age is a normal physiological process, but sleep quality of older people is often significantly disrupted by sleep-related problems or chronic illnesses such as:

• snoring or sleep apnea
• neurodegenerative diseases such as dementia or Alzheimer’s disease

All these conditions can over time result in a chronic lack of sleep.

Does Melatonin Interact With Other Medications

Melatonin may interact with other medications that are also metabolized by the same liver enzymes, leading to higher plasma melatonin concentrations. It is recommended to consult with your healthcare provider if you are currently on a prescription medication and plan on using melatonin supplements.

âItâs best to start with a low dose of melatonin. If you give your body more than it needs, itâs possible to have the opposite effectâ¦â

What Is Melatonin & How Does It Work

Before I give you details on the dosage and when you should take your supplements, lets cover the basics. It is essential that you know what melatonin is, how does it work and why it could be beneficial for your sleep before you start taking it.

Melatonin is a hormone, naturally produced by your brain. Its central role is to help you maintain your bodys circadian rhythm. This means it helps you regulate the natural, daily sleep and wake cycle.

When the sun comes down and the evening starts, your brain increases the production of melatonin. Darkness triggers this clever mechanism, which tells you its time to sleep.

On the other hand, when morning comes, the concentration of this hormone in your brain significantly drops. Therefore, exposure to light affects melatonin production and signals that its time to wake up.

As you can see, your body and your brain are a well-organized system. The melatonin release is their way of communicating an important message when its time to sleep and when its time to be awake.

Studies suggest that a significant percentage of people who struggle with falling and staying asleep might have a problem with melatonin deficiency.

That is why I recommend melatonin supplements as an aid for the regulation of natural sleep and wake cycle.

Even though they might help you achieve better sleep, melatonin supplements should be used in recommended amounts, at the appropriate time of day.

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Is It Safe To Take Melatonin Every Night

Unfortunately, theres no straight answer here, which youre probably hoping for. There isnt any evidence proving conclusively that long-term use of melatonin is safe. Though the supplement is generally not associated with dependency, habituation, or hangover symptoms, Dr. Kohli says she doesnt suggest taking melatonin every night because of the lack of long-term clinical trials evaluating the safety of chronic use.

At the same time, there isnt any evidence proving nightly melatonin use isnt safe. Dr. Bollu points out that melatonin is a natural hormone that fluctuates in our bodies on a daily basis anyway, meaning it may be safer than taking a prescription drug.

However, thats a double-edged sword: Because melatonin supplements arent medications, they arent regulated by the U.S. Food and Drug Administration . Theres no guarantee about the quality of the product youre purchasing or the quantity of ingredients claimed on the label, unlike prescription drugs. A pharmacist or nutritionist may be able to help you find a product produced by a reputable manufacturer.

Is It Ok To Take 30 Mg Of Melatonin

In adults, the standard dose used in studies ranges between 1 and 10 mg, although there isnt currently a definitive best dosage. Its believed doses in the 30mg range may be harmful. In general, its better to start low and move up slowly and carefully if you see encouraging results.

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Why Is Melatonin Banned In The Uk

In the UK, the Medicines Control Agency has banned the high-street sale of melatonin after it was decided the compound was medicinal by function, and as such requires a drug license. The MCA has written to all relevant suppliers, which comprise mainly health food shops, ordering them to stop selling the product.

Melatonin Dose For Toddlers

Most experts suggest using sleep training techniques to help toddlers, rather than providing a melatonin dosage.

If you have a child younger than 2 or 3 years old, you can attempt to induce a natural melatonin surge by making sure their rooms are dark at bedtime, which can be tough in the summertime. Also, avoid letting your toddler watch TV or use devices like tablets or smartphones 30 minutes to an hour before bed.

One last thing you can try to help your toddler create melatonin is to let natural light enter his or her room when its time to get up in the morning.

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Can You Od On Melatonin As A Sleep Aid

Melatonin Overdose: Is It Possible? Can OD Actually Kill You?

Numbers show that 50 to 70 million American adults have a sleep disorder with insomnia being the most prevalent problem that prevents people from getting sufficient sleep.

About 35.3% of adults report getting less than seven hours of sleep during a typical 24-hour period. In order to get much-needed sleep, many people use melatonin which allows them to get enough good nights rest in a natural manner.

One thing that isnt discussed that often is a potential overdose on melatonin. Can you take too much of it? Can it kill you? Youll find answers below.

As much as melatonin is an effective tool to get more sleep, there is always a risk of overdose and potential side effects. Its not just melatonin, everything you take can carry these risks and you need to be informed about everything before you purchase some product.

A vast majority of melatonin-based products today are sold as dietary supplements and the manufacturing process of these items is not regulated by the FDA.

While some stricter measures are being introduced with the rise of this industry, the manufacturers are still not obliged to inform potential customers about overdose risks. At the same time, lack of regulation of this industry has allowed brands to sell their products at varying dosages. As a result, it is easy for people to take more than allowed and experience adverse reactions.

• Anxiety or irritability
• Confusion and
• Nightmares

How Long Does It Last

The plasma half-life is quite short and ranges between 20 and 50 minutes. This means that approximately only half of the dose remains in your system after this amount of time. This means that while it may help you fall asleep faster, it likely wont help you to stay asleep or increase the quality of your sleep.

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Does Melatonin Interact With Anything

Even though melatonin is naturally occurring, it can interact with certain substances and medications, including:

• Blood-thinners Taking melatonin with blood-thinning medication may increase your risk for bleeding.
• Epilepsy medications Melatonin may make these medications less effective.
• Immunosuppressants Melatonin can potentially interfere with immunosuppressive drugs.
• Diabetes medications Melatonin use can affect blood sugar levels.
• Blood pressure medications High blood pressure may get worse when melatonin is taken with certain blood pressure medications.
• Contraceptive drugs Birth control pills may increase the risk of undesirable side effects from melatonin.

Additionally, because melatonin can make you tired and drowsy, you should avoid mixing them with other substances or medications that tend to make you drowsy, such as alcohol, other central nervous system depressants or other sleep aids.

If you are pregnant, planning to become pregnant or breastfeeding, you should consult your provider before taking melatonin.

Melatonin Dose For Adults

The right melatonin dose for adults ranges between .03 and 12 milligrams. As an important rule of thumb, remember that its always best to start with a smaller melatonin dose and increase as needed. Thats the best way to find the right dosage for your needs.

If youre struggling with insomnia, consider starting with a melatonin dose of up to 3 milligrams. Use that melatonin dosage for 3 days, and then increase to between 56 milligrams if youre still not getting the desired results.

If youre taking insomnia for jet lag, start with a melatonin dose of up to 5 milligrams. Use melatonin the first night after you arrive at your destination. Or, if you know you suffer from jet lag, consider starting with a melatonin dosage 2 days before departure.

A melatonin dose of anywhere between 2 and 12 milligrams is appropriate for disrupted sleep cycles. Just make sure to discontinue taking melatonin after 4 weeks. If your disrupted sleep cycles persist and melatonin does not help within 4 weeks, consult a physician.

Finally, start with a melatonin dosage of 2 or 3 milligrams if youre struggling with long-term sleeping difficulty. Again, use for up to 4 weeks before consulting a doctor.

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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:

• Related Reading

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.

Melatonin Dosage For Kids And Toddlers

If your child has been having trouble sleeping, you have probably been searching desperately for something that can help. Your pediatrician or a friend may have suggested melatonin, but this may leave you with many more questions. Is melatonin for children safe? How should melatonin for kids be dosed? What about side effects? We answer all those questions here.

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How Much Melatonin Is Too Much Is Melatonin Safe Are There Melatonin Risks

In general, it is typically best to take the lowest effective melatonin dosage. In rare cases you may experience uncomfortable and unwanted side effects with melatonin supplementation. If youâre thinking of adding melatonin to your nighttime routine, hereâs what you should know before you begin:

What Is Melatonin Used For

People use melatonin supplements to adjust the bodys internal clock. It is used for jet lag, for adjusting sleep-wake cycles in people whose daily work schedule changes , and for helping blind people establish a day and night cycle. Melatonin is naturally-made, has a low side-effect profile, and there is substantial scientific evidence showing its efficacy.

Melatonin has also been studied for the treatment of cancer, immune disorders, cardiovascular diseases, depression, seasonal affective disorder, and sexual dysfunction. The results of most of these studies remain inconclusive. However, it has been shown to clearly ameliorate seasonal affective disorder and circadian misalignment, in studies by other researchers.

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When To Worry And Seek Medical Assistance

You probably dont need to see a doctor for a minor overdose that causes a mild headache, nausea, or drowsiness. These symptoms may improve once you stop taking the supplement or reduce the amount you take each night.

In the case of a severe overdose or side effect like an abnormally low blood pressure see a doctor right away. You should also get medical help if you feel that the supplement interacts with your prescription medication. For example, you might take your diabetes medication as scheduled to control your blood sugar, yet your blood sugar still remains elevated.

Medical treatment will focus on stabilizing your health. So if too much melatonin causes low blood pressure, your doctor will work to get your blood pressure back to a healthy level.

To avoid complications, talk to your doctor to see whether melatonin is safe for you. If so, get dosing recommendations from your doctor to avoid problems in the future.

How Effective Is Melatonin As A Sleep Aid

Before finding out whether you can OD on melatonin it is important to address its efficacy. Pills and supplements containing this hormone have become incredibly popular, but are they effective?

Melatonin works together with the bodys circadian rhythm, a term that refers to physical, mental, and behavioral changes that follow a daily cycle. Basically, circadian rhythm is the bodys internal clock.

Evidence shows that it helps regulate bodys temperature, hormone levels, and blood pressure. A growing body of studies confirms that melatonin supplementation is, indeed, an effective way to fall asleep. For example, the Proceedings of the National Academy of Sciences which showed that taking melatonin significantly increases sleep duration, excessive daytime sleepiness, and fatigue, unlike placebo.

A meta-analysis of 19 studies on subjects with sleep disorders found that melatonin aid in the reduction of the time it took to fall asleep by seven minutes on average. In addition, subjects reported the quality of their sleep has also improved.

As seen above, science supports the idea that taking melatonin can help you improve sleep. A common misconception is that the more you take, the better the results you can expect. It doesnt work like that! To experience desired results you need to take an adequate melatonin dosage.

• Insomnia in older people
• Sleep disorders due to Bipolar disorder

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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.

Why Do Some People Need Extra Help Getting To Sleep

Imagine youre traveling across the country, spanning a time zone or two along the way. It could wreak havoc on your sleep . Or what if you occasionally work the night shift, throwing your sleep/wake cycle completely off balance? Some people struggle with sleep issues related to Delayed Sleep-Wake Phase Disorder . This is a night owl type of disorder in which a persons sleep schedule is shifted later, often by a number of hours, making it hard to get a full nights sleep. But even something as common as stress might make it difficult to fall asleep or stay asleep sometimes. Taking a melatonin supplement may help in these instances.3 Practicing some sleep hygiene tips for better sleep might also help.

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Understanding Melatonins Role In Your Body

Melatonin is a hormone made naturally in your brain that plays a major role in regulating your sleep-wake cycle. Its what tells your body Hey, its getting late, time for bed, and alternatively, Hey, the sun is up, time to get up!

Light exposure inhibits the production of melatonin and darkness stimulates it, so melatonin levels in your brain increase as it starts to get dark outside, reaching peak levels in the middle of the night, and then decrease as dawn nears. Its also why you may feel drowsy during a particularly overcast day, or why you may wake up earlier in a room that faces east as the sun drenches the room.

Is Melatonin For Kids Safe

The hormone melatonin is produced naturally by the body. It is responsible for setting the bodys inner clock. In spite of this, you should consult with your physician before giving it to your child as it does have the potential for being unsafe. This is a case where you dont just want to take a friends advice, even if it worked for their child.

Melatonin may cause disturbances in other hormones, which can create problems with development, especially during adolescence. It can also increase blood sugar in diabetic kids and may increase the chance of seizures in children who have a seizure disorder. Additionally, melatonin can have interactions with medications, especially sedatives such as Ambien, Valium or Ativan.

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