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
Extended Release Melatonin Vs Regular Melatonin
Regular melatonin tablets are immediate release supplements. They dissolve as soon as you take them, which instantly releases melatonin into your bloodstream.
On the other hand, extended release melatonin dissolves slowly. It gradually releases melatonin over time, which may mimic the way your body naturally makes melatonin throughout the night. This is thought to be better for staying asleep at night.
Extended release melatonin is also known as:
- slow release melatonin
Work With Not Against Melatonins Sleep
Melatonin levels rise about two hours before bedtime, Buenaver says. Create optimal conditions for it to do its job by keeping the lights low before bed. Stop using your computer, smartphone or tabletthe blue and green light from these devices can neutralize melatonins effects. If you watch television, be sure youre at least six feet away from the screen. Turn off bright overhead lights too. Meanwhile you can help program your body to produce melatonin for sleep at the right time of day by getting exposure to daylight during the morning and afternoon. Take a walk outside or sit beside a sunny window.
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How Much Melatonin Is Too Much
Taken on a short-term basis, melatonin has very few side effects and when they do appear, they tend to be mild. Research shows that some side effects of taking melatonin can include headache, dizziness, nausea, and sleepiness.3 The possible long-term side effects of melatonin use are unclear.3
Depending on the dosage, supplements can elevate the melatonin levels in the blood much higher than the body normally produces. For instance, dosages between 1-10 mg can increase plasma melatonin levels from 3 to 60 times their typical peaked levels7. Exceedingly high levels of melatonin might also contribute to fatigue, headaches, and might even affect human reproduction.5 Therefore, proceed with caution before opting for a higher-dose supplement and be sure to speak to your healthcare professional about your sleep issue.
Of course, if youre pregnant or nursing, you should definitely consult your physician before taking melatonin. Keep in mind that, like all supplements, melatonin might interact with certain medications, such as antidepressants, blood pressure or blood thinning medicines so best to check with your doctor or pharmacist before taking melatonin if you are taking prescription medications. In older adults, melatonin may remain active in their bodies longer than it does in younger people and also may cause daytime lethargy.3 Finally, the 2017 guidelines by the American Academy of Sleep Medicine recommend avoiding the use of melatonin in older people with dementia.
What To Know Before You Take Melatonin
Editor’s Note: This article has been updated since a version first appeared in the February 2016 issue of Consumer Reports magazine.
Kevin Loria
I’m a science journalist who writes about health for Consumer Reports. I’m interested in finding the ways that people can transform their health for the better and in calling out the systems, companies, and policies that expose patients to unnecessary harm. As a dad, I spend most of my free time trying to keep up with a toddler, but I also enjoy exploring the outdoors whenever possible. .
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Should Certain People Avoid It
Consult a physician prior to use if taking other drugs such as anticoagulants, anticonvulsants, blood pressure medications, immunosuppressive medications, or sedative, hypnotic or psychotropic medications. If you have an autoimmune disorder, liver or chronic kidney disease, asthma, cardiovascular disease, depression, diabetes or hypoglycaemia, hormonal disorder, migraines, or seizure disorders, you should consult your physician. For use beyond 4 weeks, or if symptoms persist for more than 4 weeks , consult your physician.
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Skip Melatonin For Sleep If
Do not use melatonin if you are pregnant or breastfeeding or have an autoimmune disorder, a seizure disorder or depression. Talk to your health care provider if you have diabetes or high blood pressure. Melatonin supplements may also raise blood-sugar levels and increase blood pressure levels in people taking some hypertension medications.
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Melatonin May Improve Your Insomnia But Not As Much As You’d Think
According to a 2016 study published in the Journal of Family Medicine and Primary Care, approximately one-third of American adults may suffer from chronic insomnia . Insomnia defined as difficulty falling or staying asleep can have many causes. These include stress, depression, anxiety, use of certain medications or substances, and disruptive elements in your sleeping environment like light and noise. People with insomnia often don’t get enough high-quality sleep, leading to daytime sleepiness, mood changes, and difficulty concentrating .
Since melatonin is the hormone that cues the body that it’s time to sleep, it makes sense that taking supplemental melatonin would swiftly whisk insomniacs off to dreamland. According to WebMD, however, the supplement’s effect on both sleep latency and total sleep time are minimal. Popping a melatonin pill before bed appears to shave only an average of seven to 12 minutes off the time insomniacs spend tossing and turning. And, while some people may report feeling better rested after taking melatonin, the objective data doesn’t always back up their subjective conclusions.
Reasons To Be Cautious About Melatonin
Your sleep-deprived friends may swear by it and you’ve probably read about it online or seen it on drugstore shelves. But is melatonin all it’s cracked up to be, or are you better off just counting sheep to get some ZZZs?
First, the basics: Melatonin is a naturally occurring hormone in the brain that your body uses to help regulate your circadian rhythm. That’s the 24-hour body clock that, among other vital functions, tells you when to sleep and when to wake up each day.
Your body gradually starts making melatonin about two hours before bedtime, bringing on that familiar drowsy feeling, and production continues throughout the night. In fact, melatonin is often called the “Dracula of hormones” because levels rise when it gets dark outside. As sunrise approaches, levels begin to drop, letting you know it’s time to rise for the day.
Given melatonin’s essential role in the body’s internal clockworks, many people assume the supplement is safe. This may be one reason why it has become the fourth most popular supplement among U.S. adults, according to a National Health Interview Survey. Its use doubled between 2007 and 2012, as more than three million adults reported taking the sleep aid.
And it is true: Melatonin is generally harmless – at least if you take it for a short period of time.
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Question 5question 5 Of 1: Is It Bad To Take Melatonin
Question 5 Of : Is It Bad To Take Melatonin
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What Are The Health Benefits Of Taking Melatonin
Melatonin supplements may help with certain conditions, such as jet lag, delayed sleep-wake phase disorder, some sleep disorders in children, and anxiety before and after surgery.
Jet lag
Jet lag affects people when they travel by air across multiple time zones. With jet lag, you may not feel well overall and you may have disturbed sleep, daytime tiredness, impaired functioning, and digestive problems.
Research suggests that melatonin supplements may help with jet lag. This is based on medium-sized reviews from 2010 and 2014.
- Four studies that included a total of 142 travelers showed that melatonin may be better than a placebo in reducing overall symptoms of jet lag after eastward flights. Another study of 234 travelers on eastward flights looked at only sleep quality and found low-quality evidence that melatonin may be better than placebo for improving sleep quality.
- Two studies that included a total of 90 travelers showed that melatonin may be better than a placebo in reducing symptoms of jet lag after westward flights.
Delayed sleep-wake phase disorder
People with DSWPD have trouble falling asleep at the usual times and waking up in the morning. They typically have difficulty getting to sleep before 2 to 6 a.m. and would prefer to wake up between 10 a.m. and 1 p.m.
Some sleep disorders in children
Because of these uncertainties, itâs best to work with a health care provider if youâre considering giving a child melatonin for sleep problems.
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.
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Can I Start And Stop Taking Melatonin Suddenly
Yes. You do not need to taper off your use of melatonin. You can discontinue use at any time as well as use it only when needed. Because of this, itâs an excellent choice for travelers to help them negate the effects of jet-lag. If you have a long flight, you can take it beforehand to help yourself go to sleep on the plane.
Use Melatonin Sleep Supplements Wisely And Safely
Less is more, Buenaver says. Take 1 to 3 milligrams two hours before bedtime. To ease jet lag, try taking melatonin two hours before your bedtime at your destination, starting a few days before your trip. You can also adjust your sleep-wake schedule to be in sync with your new time zone by simply staying awake when you reach your destinationdelaying sleep until your usual bedtime in the new time zone. Also, get outside for natural light exposure. Thats what I do, Buenaver says.
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Common Melatonin Side Effects
Most people do not experience any side effects when they use melatonin. However, some potential effects have been documented, including the following :
- Headaches
- Dizziness
- Nausea
Some other side effects are less common, including mild anxiety and tremors. Some people have also reported nightmares and temporary feelings of depression, too.
If youre not sure if melatonin is right for you, talk to your doctor. They can assess your medical history and help you make a safe and informed decision.
Research On Melatonin And Blood Clotting
As far back as 2008, the Journal of Pineal Research published a study that showed the relationship between taking oral melatonin and blood coagulation. The study included 46 healthy men between 21 and 29 years of age. The subjects were given a placebo containing no medication or 3mg of oral melatonin. The study results reported: A single dose of oral melatonin was associated with lower plasma levels of procoagulant factors 60 mins later. Procoagulant factors promote blood clotting, and melatonin had lowered their levels, making clotting less likely. A 2013 research paper published by Arushanian described melatonin as a natural inhibitor of aggregation that is potentially impactful in cardiovascular disorders so may be recommended for use in pharmacotherapy. A 2020 review of studies, published by Otamas, Grant and Aijan supported previous evidence, suggesting that, melatonin inhibits platelet aggregation and might affect the coagulation cascade, altering fibrin clot structure and/resistance to fibrinolysis. In laymans terms, melatonin inhibits bodily functions that lead to blood clots. This more recent study recommended further study to confirm and progress the research findings. The research on melatonin in this area is ongoing and more is needed in the future.
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How To Use Melatonin On Covid
MAC19 PRO stands for Melatonin as Adjuvant treatment for COVID-19 Pneumonia Requiring Hospitalization. It is a multipronged initiative consisting of scientific research, clinical trials and advocacies to help mitigate the impact of the new coronavirus disease on the country and the global population, especially when the health-care system is nearing exhaustion.
The MAC19 PRO group is composed of eminent scientists and clinicians here and abroad who collaborate with various government and nongovernment sectors to consider using high-dose melatonin, particularly among the financially challenged population which could not afford standard medicines and treatments for patients with more advanced COVID-19.
The goal of this initiative is to provide a pragmatic, doable and affordable strategy to reduce the COVID-19 burden on the health-care system by as much as 50 percent.
When You Should Consult With Your Doctor About Melatonin
Its always recommended to consult with your doctor before taking any sleep aid, even over-the-counter ones like melatonin. Your doctor can best advise you on the proper dosage based on your needs and personal medical history. They can also let you know whether melatonin may conflict with any medications youre taking. Your risk of side effects when supplementing melatonin may be multiplied by certain medications and health conditions.
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How Much Melatonin Does Your Body Produce Naturally
The production of melatonin signals to your body that its nighttime, allowing you to relax and lowering your body temperature. This helps you transition to sleep easier and promote consistent, quality sleep.4 Most people produce adequate melatonin for sleep on their own, with levels increasing at night and then diminishing in the morning, which is when the hormone cortisol increases, to promote wakefulness. But the amount of melatonin the body actually produces varies throughout your lifetime, with levels increasing and decreasing during the various stages of life.5 Further, the aging process, diet, or stress can disrupt the bodys normal production of melatonin.
Melatonin Can Be Helpful For Tmd
Temporomandibular joint disorders are a group of painful condition affecting the hinge joint of the jaw and the facial muscles surrounding it. While anyone can get TMJ pain, risk factors include arthritis in the jaw, jaw injuries, regularly grinding or clenching your teeth, and certain connective tissue disorders. Although pain is usually temporary and manageable with medications such as pain relievers, anti-inflammatory drugs, and muscle relaxants, sometimes surgery is necessary .
In a 2013 study published in the Oman Medical Journal, researchers had participants engage in a six-day simulated mission to Mars to see how sleep quality and stress levels affected their TMD. It’s probably no surprise that the poor sleep and stressful situations they experienced during the simulation caused their TMD symptoms to worsen.
The connection between poor sleep and TMD symptoms is a two-way street. Not only does poor sleep appear to trigger flare-ups of TMJ pain, but according to a 2013 study published in the Journal of Pain and Symptom Management, individuals with TMJ tend to have less restorative sleep. However, the researchers found that melatonin improved the participants’ sleep quality and had an analgesic effect. Melatonin reduced the individuals’ pain scores by about 44%.
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