Why Should I Use A Natural Sleep Aid
Difficulty falling asleep is a common occurrence. For many people, this means trouble sleeping every now and again or for a short duration of time.
In many cases, this can be corrected by improving your sleep hygiene. This includes:
- limiting daytime napping to 30 minutes or less
- exercising for at least 10 minutes per day
- avoiding caffeine and other stimulants before bedtime
- passing on heavy foods, like fatty or fried meals, before bedtime
If your sleep troubles are infrequent, you may wish to use an over-the-counter or home remedy to help you fall asleep. Some people wish to avoid using medication in favor of a more natural alternative.
Nonprescription sleep aids are typically considered natural. They encourage relaxation, ease anxiety, and promote sleep. Many natural sleep aids are also linked to other health-promoting behaviors like improved digestion and pain relief.
Getting enough sleep may be as simple as changing routines, diet, or habits. Always try nonmedicinal, nonherbal approaches first.
What To Know About Dietary Supplements And Safety
The FDA classifies melatonin as a dietary supplement, meaning that its regulated less strictly than a regular drug. For dietary supplements, label claims and product safety dont have to meet FDA approval before theyre marketed.
A 2017 study of 31 different melatonin supplements found that the actual melatonin content of 71 percent of the products didnt match the claim on the label. Additionally, 26 percent of products contained serotonin, which can be potentially harmful even in small doses.
When shopping for melatonin supplements, look for products that are USP verified. United States Pharmacopeia is an independent organization that works to ensure proper quality and dosing of dietary supplements.
- confusion or disorientation
- low blood pressure
If you experience side effects from melatonin, stop taking it and speak with your doctor. They may recommend using a lower dose or trying out an alternative medication or sleep aid.
How To Take Melatonin
Taking high doses of melatonin is not recommended by most medical experts. Most over-the-counter melatonin supplements contain between 0.1 to 12 milligrams of melatonin.
According to the American Academy of Pediatrics doses above 3 to 6 mg of melatonin shouldnt be given to children.
The National Health Service also advises that you take melatonin supplements an hour or two before your bedtime. Taking it too early or too late might only further disrupt your wake-sleep cycle instead of helping to regulate it.
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Factors Affecting How Long Melatonin Lasts
But how long does melatonin last in your system? Melatonin typically stays in your system for around four to eight hours, but this range largely depends on external factors, including:
- Age: Your metabolism slows as you age, meaning the rate at which your body can metabolize the melatonin also slows. The older you are, the longer it may take for melatonin to wear off.
- Caffeine: Research has shown that caffeine can modify melatonin production to counteract the effectiveness of the supplement.
- Light exposure: Exposure to bright light, especially the blue light emitted from technology, can send signals to your brain that its daytime, making it harder for the melatonin to take effect.
- Body size: Factors like your height and weight impact how you absorb melatonin and how it affects you.
- Tobacco use: In animal studies, nicotine has been shown to inhibit melatonins effectiveness in the body.
- Other medications: Additional medications like blood thinners, immunosuppressants, and stimulants may counteract the effectiveness of melatonin.
Why People Take Artificial Melatonin
Since melatonin regulates the sleep cycle, individuals who suffer from sleep-related issues, like insomnia, may take artificial melatonin as a supplement. Similarly, travelers may use melatonin to reduce jet lag and adjust to a different time zone. Night shift workers may also take the supplement to make falling asleep during the day or at odd times easier.
When taken before bed, supplements increase the amount of melatonin in the body. This could make falling asleep or staying asleep easier. However, there is limited scientific evidence regarding the effectiveness of melatonin supplements, so it isnt clear whether people experience the purported benefits or simply a placebo effect.
As shown above, outside factors like sunlight can hinder your bodys production of melatonin. Supplements can bypass those factors and help you feel more ready to sleep, even if your environment is less than ideal.
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Melatonin For Older Adults
The amount of melatonin your body produces decreases with age. Because of this, melatonin supplements may be helpful for older adults who are having trouble falling asleep.
Researchers are still looking into the optimal melatonin dosage for older adults. One 2016 review of sleep aids for older adults suggests a dosage of 1 to 2 mg of immediate-release melatonin 1 hour before bedtime.
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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Melatonin Dosage For Older Adults
Our melatonin levels naturally , disrupting the sleep-wake cycles for many older adults. As a result, older adults may have an increased sensitivity to melatonin. In a meta-analysis of 16 studies, melatonin dosages between 0.1 milligram and 50 milligrams per kilogram were administered to older adults aged 55 to 77 years old. In all of the studies, the melatonin levels remained higher among the older adults when compared to younger adults and stayed higher for a longer period of time leading to increased daytime drowsiness. The more melatonin the person took, the more pronounced these effects.
As a result, researchers recommend older adults start with the lowest dose of melatonin possible. Lower doses may help older adults sleep better without disrupting their circadian rhythms and causing prolonged drowsiness.
Older adults with dementia should avoid melatonin, according to the American Academy of Sleep Medicine.
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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More Melatonin Is Not Better
Too little melatonin is bad for you. And too much melatonin is a bad for you. Popping a melatonin pill is the easiest way to overload your body with this hormone.
Research is now revealing that our production of melatonin not only governs our circadian rhythms, but plays a role in scavenging free radicals and supporting the immune system. We know that melatonin is crucial to health, but flooding your system with melatonin doesnt automatically mean less free radicals and a better immune system. Its all about melatonin balance.
Side effects of melatonin supplementation are relatively common and highly problematic. According to Dr. Breus, melatonin side effects include:
- Headaches
- Vivid dreams 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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Melatonin: Benefits Uses Side Effects And Dosage
Melatonin is a common dietary supplement that has gained widespread popularity around the globe.
Though renowned as a natural sleep aid, it also has powerful effects on other aspects of your health.
This article reviews the benefits and potential side effects of melatonin, as well as its best dosage.
Its primarily responsible for regulating your bodys circadian rhythm to manage your natural sleep cycle .
Therefore, its often used as a sleep aid to combat issues like insomnia.
Its widely available in the US as an over-the-counter medication but requires a prescription in other parts of the world, such as Europe and Australia.
In addition to improving sleep, melatonin is also involved in managing immune function, blood pressure and cortisol levels .
Plus, it acts as an antioxidant, with some research finding that it can significantly affect many health conditions.
In fact, studies show that melatonin may improve eye health, reduce symptoms of seasonal depression and even provide relief from acid reflux .
Summary
Melatonin is a hormone responsible for regulating your bodys sleep cycle. Its also associated with other health benefits.
Why Do People Take Melatonin
Melatonin is the hormone released by our brains once we fall asleep and it is actively used to handle a range of different conditions. Apart from the regular sleep-related ones, melatonin is also known for being particularly useful in various cancer treatments as an additional ingredient to use through chemotherapy, for instance.
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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.
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
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Melatonin Side Effects In Children
The most common melatonin side effect in children is morning drowsiness. Other common side effects in children include:
- Bedwetting
- Possible increased risk for seizures in children with severe neurological disorders.
Dietary melatonin supplements can still have drug interactions or health risks if you have certain medical conditions, upcoming surgery, or other health concerns.
What Is A Safe Melatonin Dose
According to Michael Grandner, director of the Sleep and Health Research Program at the University of Arizona, melatonin is very safe if taken in normal doses, which is anything between 0.5 mg and 5 mg.
A 0.5 mg dose may be all thats needed for sleep-cycle regulation, and should be taken three to five hours before bed, he says. For people who want to take melatonin just before bed, a 5 mg dose is appropriate. Some people report headaches or stomach problems at higher doses, but those side-effects are uncommon, he says.
Still, there are other concerns. Melatonin has an incredible safety record, no doubt about it, says Dr. Mark Moyad, the Jenkins/Pomkempner director of preventive and alternative medicine at the University of Michigan. But its a hormone, and you dont want to mess around with hormones until you know what theyre doing.
People with existing medical problems should discuss melatonin with their doctor before using it. While some research has found that melatonin may help treat hyperglycemia in people with diabetes, for example, other studies have shown that, in diabetes patients who carry certain genetic traits, melatonin may interfere with glucose regulation. Its these sorts of contradictory findings that give experts pause when it comes to issuing melatonin a full-throated endorsement.
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Dosage: How Much Melatonin Can You Give A Dog
Heres dosage chart based on weight.
| Dogs Weight | |
| Over 100 lbs | 3 6 mg |
Melatonin for dogs is available over the counter. However, you should always consult your veterinarian to help you determine the right dosage for your dog.
Individual dogs are given different dosages based on their difference in body size and the type of condition being managed. This means that the amount required to induce sleep in sleeping disorders may differ from the amount used to treat anxiety and fear.
Your veterinary will weigh your dog to determine his/her weight. The weight obtained will then be used to calculate the melatonin dosages for your dog with reference to the condition being managed.
Ideally, 1 mg of melatonin is the recommended dose for dogs who weigh less than 10 pounds. This is the average amount of drug that should be given to avoid complications. Dogs weighing 10 to 25 pounds are managed with a dose of 1.5mg while dogs weighing 26 to 100 pounds are managed with a dose of 3mg.
Additionally, 3 to 6 mg is recommended for dogs weighing more than 100 pounds. Some dosages may exceed these limits since these are the standard amounts for melatonin therapy in dogs.
Nevertheless, you should seek guidance from a qualified expert such as your veterinary officer to avoid the possibility of overdosing or underdosing your dog. These dosages are indicated each for a single use and should not be administered more than three times within 24 hours.
Warnings For Some Serious Health Conditions:
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How Long Does It Take To Start Working
Melatonin starts to work about an hour after you take the dose. However, it can take a few days of taking melatonin for its full effect to develop.
Melatonin will start helping your body to re-establish a normal sleep pattern after you have taken it for a week or so.
The effects of a dose of melatonin can last for around four to eight hours after taking it.
Melatonin For Insomnia In Dogs
Canine insomnia is a problem that can change your dogs personality. According to Dr. JoAnna Pendergrass, DVM, dogs with sleep disorders might whine, cry, or frequently wake up during the night, become more sluggish during the day or seem more disoriented when performing normal tasks.
Melatonin is not the major regulator of sleep patterns. However, its effects on the regulation of the sleep-wake cycle are profound.
The role of melatonin in the regulation of sleep has made it useful in treating sleep disorders. This action is well documented in humans however, more studies are still being done in animals. When administered to your dog, melatonin will cause decreased activity, decreased body temperature and eventually induce fatigue. In this regard, an appropriate dose of melatonin may be used to induce sleep in a dog suffering from sleeping disorders.
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Is Melatonin Safe For Kids
Short-term use of melatonin supplements appears to be safe for most people and effective in inducing sleep. According to one study, children with ADHD were able to sleep longer and fall asleep faster after taking melatonin daily combined with their ADHD medication over several weeks.5 Additionally, I have young patients who take melatonin on a daily basis, and Ive also worked with kids and teenagers who take it regularly. Their doctors and pediatricians agree that its safe.
But data on the long-term safety of taking melatonin supplements is lacking, according to the National Center for Complementary and Integrative Health.6 Theres also not enough information yet about possible side effects, especially when taking doses higher than what the body normally produces. Thats why it is strongly recommended that parents of children with ADHD or adults with ADHD talk to their doctors about melatonin use, because its not one-size-fits-all. Overall, future research will continue to shed light on melatonin use, and it is important to be as up to date with the data as possible.