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
Is Melatonin Safe To Take Every Night
Americans arent sleeping well. Roughly 80% of U.S. adults say they struggle to fall asleep at least one night a week, according to a recent Consumer Reports survey. And research has found that sleep problems are also on the rise among adolescents.
While the causes of Americas sleep woes are up for debate, theres little disagreement about Americas favorite remedy: Melatonin, the countrys most-used sleep aid.
What Is Melatonin And How Does It Work
Melatonin is a hormone that your brain produces in response to darkness. It helps with the timing of your circadian rhythms and with sleep. Being exposed to light at night can block melatonin production.
Research suggests that melatonin plays other important roles in the body beyond sleep. However, these effects are not fully understood.
Melatonin dietary supplements can be made from animals or microorganisms, but most often theyâre made synthetically. The information below is about melatonin dietary supplements.
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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.
Is Melatonin Safe Forchildren
Its no wonder parents are uncertain about this. If you surfthe web, youre likely to get mixed messages:
- Australian experts called the increase in use among children alarming and warned in 2015 that parents shouldnt give it to their children. WebMD
- Melatonin, according to more than 24 studies, is safe for children and has been used with little to no side effects. NaturalSleep.org
- Currently, we dont have any evidence to say that taking melatonin on a daily basis in that sense is harmful, although there are no large-scale multicenter clinical trials to really test that.Medscape
This last quote is probably closest to where we actuallyare. However, it is clear there has been a dramatic increase in use ofmelatonin in children in the past five years or so. For example, in England, estimates have found a 25percent increase in melatonin prescriptions in children under 18 between2015-16 and 2017-18, and a 40 percent increase in the extended release formsduring the same period. There are no similar statistics in the U.S. forover-the-counter melatonin, but it is now rare in our experience that childrencoming to the Boston Childrens Sleep Clinic with insomnia are not already onmelatonin, usually recommended by their pediatrician.;
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How Much Melatonin Can Children Take
Few studies;look at the use of melatonin in healthy children, including research into appropriate dose levels, so it’s challenging to come up with an exact amount.;If you’re concerned about your child or infant’s sleep habits, it’s best to speak with your pediatrician before attempting any at-home dosing.
Some kids, such as children with immune disorders or those taking immunosuppressants, should not take melatonin at all. While melatonin is generally well-tolerated in adults, further studies are needed to confirm its safety and efficacy in children.
Anatomical and physiological differences give rise to differences in the bodily absorption, distribution, metabolism, and excretion of drugs in children compared with adults. Many medicines, including melatonin, have only been tested for safety and efficacy in adults.
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.
Possible allergic reaction risk
Safety concerns for pregnant and breastfeeding women
Safety concerns for older people
Melatonin is regulated as a dietary supplement
Products may not contain whatâs listed on the label
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Melatonin Dosage For Children
Short-term use of melatonin in small doses appears to be safe and well-tolerated by most children. The effective dosage for children ranges from 0.05 milligrams per kilogram to 5 milligrams of melatonin. When children experience side effects from taking melatonin, theyre typically mild and may include:
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Medical professionals may recommend melatonin for children with conditions that affect their sleep, such as insomnia, autism spectrum disorder, or attention-deficit hyperactivity disorder. Several studies have shown melatonin supplements can significantly improve overall sleep times by 25 minutes to 48 minutes, on average, for children with these conditions.
However, there havent been enough studies of melatonin in children for experts to determine an official recommended dosage or any potential long-term safety risks. Since melatonin is a hormone, its possible that taking supplemental melatonin could affect other aspects of hormone development in children, but further research is needed.
If your child is having sleep problems, experts recommend consulting your doctor before giving them melatonin. Research indicates that for half of the cases where melatonin was used to treat pediatric insomnia, better sleep habits were just as effective at relieving the childs sleep problems.
How Much Melatonin Should I Take
Its best to start with the lowest recommended dosage of melatonin for your age. From there, you can gradually increase your dosage until you find a dose that helps you fall asleep without causing any side effects. A safe starting dose for adults is between 0.5 milligram and 5 milligrams of melatonin. Older adults may find lower doses, starting with 0.1 milligram, to be safe and effective. Children should not take melatonin unless recommended by a doctor.
Over-the-counter melatonin may come in standard amounts like 1 milligram, 3 milligrams, or 5 milligrams. You can use a pill-cutter to cut the tablets in half or quarters to create a smaller starting dose.
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How Much Melatonin Should You Take
The first thing you need to determine before landing on a melatonin dosage is why youre taking melatonin in the first place.
There are a number of different melatonin uses, and the reason why youre taking melatonin will certainly influence how much you should take. Your melatonin dosage will differ whether youre taking it for insomnia, jet lag, disrupted sleep-wake cycles, long-term sleeping difficulty or other reasons.
The perfect melatonin dose also differs between adults and children, as is explained below.
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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Does Melatonin Work For Shift Workers
Shift work that involves night shifts may cause people to feel sleepy at work and make it difficult to sleep during the daytime after a shift ends.
According to two 2014 research reviews, studies on whether melatonin supplements help shift workers were generally small or inconclusive.
- The first review looked at 7 studies that included a total of 263 participants. The results suggested that people taking melatonin may sleep about 24 minutes longer during the daytime, but other aspects of sleep, such as time needed to fall asleep, may not change. The evidence, however, was considered to be of low quality.
- The other review looked at 8 studies , with a total of 300 participants, to see whether melatonin helped promote sleep in shift workers. Six of the studies were high quality, and they had inconclusive results. The review did not make any recommendations for melatonin use in shift workers.
Melatonin Dose By Weight
Melatonin is a hormone produced naturally in the body. Melatonin supplements are best used when your body isnt producing enough melatonin, or when it is producing melatonin at the wrong times.
For that reason, using weight as a guide for your melatonin dosage is a bad idea. Its far better to understand how much youre producing naturally and when your melatonin surge is occurring. Whenever that surge occurs, youre going to start getting sleepy so its best to line up your melatonin surge with your bedtime.
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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 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.
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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.
The Science Behind Melatonin
Melatonin , chemically N-acetyl-5-methoxytryptamine, is a substance found in animals, plants, fungi and bacteria. In animals, its a hormone that anticipates the daily onset of darkness.
In animals, melatonin is involved in the synchronization of the circadian rhythms of physiological functions including sleep timing, blood pressure regulation, seasonal reproduction and many others. Many of its biological effects in animals are produced through activation of melatonin receptors, while others are due to its role as a pervasive and powerful antioxidant, with a particular role in the protection of nuclear and mitochondrial DNA.
The hormone can be used as a sleep aid and in the treatment of some sleep disorders. It can be taken orally in liquid form as well as capsules or tablets in immediate- or prolonged-release form. It is also available in a form to be used sublingually, and as transdermal patches. Melatonin is sold as an over-the-counter sleep aid in the U.S. and Canada. In other countries it may require a prescription or it may be unavailable.
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Melatonin Dose Chart For Adults
The optimal dosage can differ depending on your needs and the reason for taking melatonin.5;
Usage |
0.05 mg/kg to 0.5 mg/kg of body weight | children 1 to 8 years-old. |
You can easily find products containing lower doses of melatonin for kids, but long-term usage of melatonin in kids still requires further study.Keep in mind, although melatonin can be a helpful sleep aid for children who may have trouble sleeping, it is not a replacement for good sleep hygiene and habits. That includes consistent bedtime routines that are free of electronics at least one hour before their bedtime.11
Melatonin Dose For Kids
Its especially important to consult a pediatrician before giving a child melatonin. That said, melatonin doses of up to 5 milligrams can be appropriate for children in certain cases though its best to start with a much smaller amount.
| Usage | |
| 0.05 mg/kg to 0.5 mg/kg of body weight | children 1 to 8 years-old. |
For children under 15, melatonin doses of more than 1 milligram have caused seizures in some cases. Thats why melatonin doses of .03 milligrams are the best starting point when a child is having trouble falling asleep .
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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
Is Melatonin Safe For Kids
While plenty of studies shows that melatonin is safe for adults to take on a short-term basis, the safety of long-term use isnt quite clear. And not much research has been done on whether its safe for children to take. However, recently, there has been some promising research showing that short-term use of melatonin is effective and well-tolerated in treating difficulty falling asleep in children and adolescents.3;Other research shows that melatonin may be especially helpful for children with conditions that can impact their ability to fall asleep, such as attention deficit hyperactivity disorder and autism.4 Melatonins use in these circumstances should be discussed and carefully monitored by your childs pediatrician.4
The American Academy of Pediatrics recommends that melatonin should only be used after talking with your childs pediatrician and after using already established healthy sleep habits and routines that dont include medication.4
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