What Is The Best Way To Take Melatonin

Are Melatonin Supplements Safe

Although melatonin supplements are often considered less habit forming than other common sleep aids, theyâre not for everyone. Women who are pregnant or breastfeeding, transplant recipients, and people with certain conditions â diabetes, high blood pressure, seizure disorders, bleeding disorders, or depression â should consult a physician or health care professional before using melatonin supplements.

Likewise, individuals on certain medications should avoid melatonin supplements, as they may reduce the medicationâs efficacy or cause potentially harmful interactions. Prescription and over-the-counter medications that should not be taken in combination with melatonin include blood pressure and diabetes medications, certain contraceptives, immunosuppressants, anticoagulants , anticonvulsants , and some depression medications.

Although we can buy exogenous melatonin in unregulated over-the-counter supplements in the United States, the fact that other countries â including the United Kingdom â require a prescription for melatonin is a reason to give it some serious consideration before popping open a bottle of melatonin pills. Not enough is known about the long-term effects of taking melatonin, especially at high doses.

Starting with the lowest dose is the best way to reduce your chances of developing unwanted side effects, but even that can be challenging and confusing.

Is Melatonin Safe For Children

In addition to issues mentioned above, there are some things to consider regarding melatoninâs safety in children.

Melatonin supplements appear to be safe for most children for short-term use, but there arenât many studies on children and melatonin. Also, thereâs little information on the long-term effects of melatonin use in children. Because melatonin is a hormone, itâs possible that melatonin supplements could affect hormonal development, including puberty, menstrual cycles, and overproduction of the hormone prolactin, but we donât know for sure.

Possible melatonin supplement side effects reported in children have usually been mild and have included:

• Drowsiness
• Increased bedwetting or urination in the evening
• Headache
• Agitation.

How And When Does Your Brain Produce Melatonin

Melatonin is produced at night in the brainâs pineal gland in response to signals from the suprachiasmatic nucleus , a special group of neurons in the hypothalamus. As the master clock of your circadian rhythm, the SCN is attuned â via the retina and optic nerve â to the cycle of changing light we experience every 24 hours. In the dark of night, the SCN prompts the pineal gland to secrete melatonin. The TL DR here is â to produce melatonin, you have to be in the dark.

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When Melatonin Can And Can’t Help

Some people with certain kinds of sleep disorders may get some relief from melatonin, research suggests, but theres less evidence for its use with more common forms of insomnia, according to the NIHs National Center for Complementary and Integrative Health.

A 2013 meta-analysis found that on average, people with insomnia fell asleep about 7 minutes faster with melatonin than with a placebo. While most melatonin side effects are mild, CRs survey showed that people may be taking it in unsafe ways, for example, driving too soon after taking it or taking it long term when theres little data indicating that longer than three months is safe.

Because of the lack of evidence, the American Academy of Sleep Medicine recommends clinicians not use melatonin as a treatment for insomnia.

But that doesnt mean it cant help anyone.

About 5 to 10 percent of people may feel sleepy after taking melatonin, says Alcibiades Rodriguez, MD, the medical director of the Comprehensive Epilepsy Center-Sleep Center at New York University.

Usually the people that get more benefit are the elderly, maybe 70 or older, and young patients, he says. Thats because older patients and young children are less likely to produce sufficient melatonin on their own, though its important to consult a medical professional before giving a child melatonin. Theres still little research on melatonin in kids and some concern about how it might affect development, especially around puberty.

What Is Melatonin Exactly

Melatonin, aka the “hormone of darkness,” is made by your body in the pineal gland just above the center of the brain. This hormone helps regulate the sleep-wake cycle of your internal clock. Melatonin gets released when the sun goes down,Beth Malow, MD, a professor in the department of neurology and pediatrics and director of the sleep disorders division at Vanderbilt University Medical Center, tells Health.It makes us drowsyabout two hours after melatonin starts getting released, we are ready to go to sleep. In the morning when the sun comes up again , melatonin levels fall, cueing your internal clock that it’s time to wake.

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How Long Does Melatoninlast For Sleep

Disclaimer: This article is for informational purposes only and should not be taken as medical advice.

Weve all had restless nights. Whether tossing and turning is a nightly occurrence or this is the first time youre up counting sheep, youve likely heard of the popular sleep aid melatonin. But what is melatonin, and how long does melatonin last for sleep?

Melatonin is a naturally occurring hormone that can help promote sleepiness, so you fall asleep fast. Many people have turned to melatonin supplements, which are available over the counter, to help them catch some zzzs in a pinch.

Before using melatonin, its essential to understand the potential impacts it can have on your health. Keep reading to learn everything you need to know about using melatonin for sleep.

Can Help In Managing Chronic Pain

Besides its potent antioxidant and anti-inflammatory action, melatonin also has analgesic properties. This makes it useful for managing chronic painful conditions like fibromyalgia, headaches, irritable bowel syndrome, chronic back pain, and rheumatoid arthritis. Patients suffering from fibromyalgia a condition that results in chronic widespread pain in muscles and connective tissues with no apparent cause, can benefit from melatonin supplements.

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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. .

What Are Some Other Ways To Improve Sleep

You can improve sleep by keeping your bedroom dark, cool, and quiet, and switching off cell phones and other screens an hour before bedtime. Regular exercise, a healthy diet, and exposure to sunlight in the morning may also help regulate your natural melatonin levels. Tell your healthcare provider if you suspect you may have a sleep disorder, as this may require additional treatment.

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How To Choose A Melatonin Supplement

When choosing the best melatonin for sleep, it helps to understand how melatonin works and why some people may choose to take melatonin supplements.

Melatonin is a hormone produced by the pineal gland, located deep within the brain. It plays a central role in regulating circadian rhythms, which dictate behavior throughout the day and night. At night, the body increases production of melatonin in preparation for sleep. Melatonin levels stay high until the middle of the night and then start to drop down again in the morning.

Melatonin supplements were introduced as a way to help people who have trouble falling asleep. This external source of melatonin is intended to help bolster the bodys natural supply.

Shift workers, people with jet lag, and other people with irregular schedules or circadian rhythm sleep-wake disorders may find melatonin a useful way of adjusting their body clocks to meet the demands of their schedules. It may also help sleepers drift off after a stressful day. The American Academy of Sleep Medicine currently advises against using melatonin supplements for treating chronic insomnia.

The Food and Drug Administration considers melatonin a dietary supplement instead of a drug. Most melatonin supplements are available for purchase without a prescription, and they are not subjected to the same rigorous testing procedures as other medications. This means consumers should take extra care when purchasing melatonin supplements.

What Medications And Substances Does Melatonin Interact With

Melatonin may interact with several different types of medications, including:

• Blood-thinning medications. 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. Blood pressure may get worse when melatonin is taken with these medications.
• Contraceptive drugs.Birth control pills may increase the risk of side effects from melatonin.

Because melatonin supplements can make you tired and drowsy, avoid mixing them with:

• other sleep aids
• alcohol

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Does Melatonin Really Help You Sleep

This naturally occurring sleep hormone may not be as effective or safe as you think

Sleep troubles have long been a common complaint for Americansand the stresses of the COVID-19 pandemic seem to have wreaked further havoc on our ability to get a good nights rest.

Fifty-six percent of Americans say theyve experienced an increase in sleep disturbances since the start of the COVID-19 pandemic, most commonly reporting trouble staying or falling asleep, according to an April 2021 survey of more than 2,000 people by the American Academy of Sleep Medicine . And we hadnt been resting easy before. In 2018, 80 percent of adults in the U.S. said they struggled with sleep at least once a week, according to a nationally representative Consumer Reports survey of 1,767 adults.

In searching for relief, many turn to dietary supplements. Just over half of Americans say theyve used supplements, medications, or other substances to help them fall asleep, according to the AASM, with 68 percent saying they used sleep aids more frequently than before.

The most popular supplement for sleep, by far, is melatonin, a hormone naturally produced by the body that governs our sleep-wake cycle. In 2020 melatonin sales grew a staggering 42.5 percent, to $687 million, according to Nutrition Business Journal, perhaps driven just not by the desire for more shut-eye but also by reports suggesting it may help protect against COVID-19.

Is that money well spent?

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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Question 10 Of 1: Can You Od On Melatonin

How To Take Melatonin

You donât need a big amount of melatonin to see any benefit. Taking more of it doesnât make it work better or faster. Start with a small dose. If you find you need more, you can slowly take more over time.

When you take it may be even more important than how much you take. The best timing of your dose depends on the sleep issue youâre trying to solve:

• To deal with jet lag, take it when you arrive at your destination at the time youâd like to go to bed. Some studies have found that taking it as early as 3 days before your trip can help jet lag symptoms. Keep in mind, though, that melatonin is best when youâre traveling east. Thereâs no evidence that it helps you adjust to westward travel.
• If you work the night shift, take it at the end of your workday, but never before you drive home.

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Question 11 Of 1: Can Melatonin Help With Jet Lag

Think Melatonin Might Help Improve The Quality Of Your Sleep Heres What You Need To Know About Different Forms Of The Supplement To Decide Which One Is Right For You

Daytime sleepiness, poor concentration, and irritability are the effects of being unable to fall asleep or stay asleep at night.

When insomnia threatens to become chronic and continues night after night, naturally you want a solution with a proven track record. For many, melatonin is this solution.

Melatonin is a hormone naturally produced in your brain when youre exposed to darkness, and it allows your brain to transition from wake to sleep, explains Amy Korn-Reavis, a clinical sleep educator based in Orlando, Florida.

Melatonin essentially regulates your sleep cycle. For the most part, many people produce enough melatonin to sleep well at night. For those who dont, a melatonin supplement might be the answer.

There arent any hard or fast rules with regard to how much melatonin to take, but typically, youll only need about 0.5 mg to 3 mg per night.

Melatonin is popular because its non-habit-forming and theres a low risk of sleep inertia . Thats not to say that melatonin doesnt have its faults. Side effects can occur if you take too much or if youre sensitive to the supplement. These include headache, nausea, dizziness, and daytime fatigue.

Like other types of supplements, melatonin is available in different forms. Choosing the right one is all about personal preference. Heres what you need to know about the different forms of melatonin to determine which one is best for you.

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Is It Safe To Take Melatonin

For melatonin supplements, particularly at doses higher than what the body normally produces, thereâs not enough information yet about possible side effects to have a clear picture of overall safety. Short-term use of melatonin supplements appears to be safe for most people, but information on the long-term safety of supplementing with melatonin is lacking.

Also keep in mind:

• Interactions with medicines

• As with all dietary supplements, people who are taking medicine should consult their health care providers before using melatonin. In particular, people with epilepsy and those taking blood thinner medications need to be under medical supervision when taking melatonin supplements.

Is It Safe To Take Melatonin Every Night Here’s What Sleep Experts Say

Everything you need to know about taking melatonin supplements regularly.

Not being able to fall or stay asleep is frustrating, especially if it happens on a regular basis. To get much-needed rest, many people turn to the sleep supplement melatonin, which is a synthetic version of the natural melatonin your body makes to help induce sleepiness. But is melatonin safe to take every day? Here’s what sleep experts what you to know about melatonin and whether regular daily use is risky.

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Is It Safe To Take Melatonin Every Day And Are There Any Side Effects

Both Dr. Peters-Mathews and Dr. Malow believe melatonin is generally safe to take every night, but large studies are needed to determine whether its effective and safe for all forms of insomnia and particularly for long-term use. “Melatonin is used safely by most people for years,” says Dr. Peters-Mathews.

Dr. Peters-Mathews recommends sticking to lower doses of melatonin to prevent unwanted side effects, which typically include increased dreaming, nightmares, or morning sleepiness. If you are bothered by these side effects, you should stop taking melatonin and speak to your doctor about alternatives.

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What Is The Correct Melatonin Dosage For Me

The recommended dose of melatonin is the lowest dose that can help your sleep quantity and quality without causing side effects. While the right dose varies from one person to another, between 0.5 milligrams and 5 milligrams once daily is the typical starting dose for adults. Research indicates that taking doses of 10 milligrams or higher may cause side effects. The maximum recommended dose of melatonin is 10 milligrams.

Several factors, such as age, body weight, and sensitivity to melatonin may affect the recommended dosage. The dose also depends on the type and severity of the sleep problem. Certain drugs may also affect the way melatonin is metabolized. Speak to your physician if you are taking other medications before starting melatonin.

When using melatonin for the first time, begin at a low dose and adjust in increments of 1 milligram, depending on response. Generally, the optimum time to take melatonin is one to two hours before bedtime. There’s some evidence of tolerance with melatonin use, so it’s not recommended to increase the dose over time after reaching the lowest effective dose.

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