What Is The Most Mg Of Melatonin You Can Take

How Long Does Melatoninlast For Sleep

How Often Should You Be Taking Melatonin For Sleep? A Doctor Answers

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.

Melatonin For Sleep: Does It Work

Melatonin sleep aids are growing in popularity, with 3 million Americansusing them in 2012, according to a nationwide survey from the Centers forDisease Control and Prevention. If youre among them or are consideringmelatonin for sleep, its smart to understand exactly how melatonin works.;

Your body produces melatonin naturally. It doesnt make you sleep, but as melatonin levels rise in the evening it puts you into a state of quiet wakefulness that helps promote sleep, explains Johns Hopkins sleep expert;Luis F. Buenaver, Ph.D., C.B.S.M.

Most peoples bodies produce enough melatonin for sleep on their own. However, there are steps you can take to make the most of your natural melatonin production, or you can try a supplement on a short-term basis if youre experiencing insomnia, want to overcome jet lag, or are a night owl who needs to get to bed earlier and wake up earlier, such as for work or school.

If youd like to harness melatonins sleep-inducing effects, Buenaver recommends taking these steps.

The Right Way To Take Melatonin Supplements According To A Sleep Doc

Herb capsule spilling out of a white bottle in wooden spoon with green leaf on sack background.

Jet lag always seems to get the best of me when I travel. I’ve tried prescription sleeping pills, well-timed cups of coffee, and even gradually adjusting my sleep schedule in the days leading up to a trip. But I hadn’t used melatonin to help regulate my sleep cycle, so when Sundown Naturals Adult Melatonin Gummies landed on my desk a few days before a recent trip to Europe, it seemed like fate.

I packed a handful in my carry-on, thinking at the very least they’d help me get a few hours of shuteye during the flight. That’s when my love affair began: Unlike sleeping pills, melatonin helped me drift off to sleep easily on the plane, yet didn’t leave me feeling groggy upon arrival. I ended up taking them every night during the trip to help my body clock adjust to the new time zone ; and then, back in New York, to ease into Eastern Time again.

But two weeks laterdefinitely no longer jet laggedI still find myself reaching for these gummies before bed. For me, it’s less about falling asleep and more about the quality of my rest. I’ve been snoozing soundly throughout the night and waking up feeling super-refreshed. But is that how you’re supposed to use melatonin? And even though it’s a natural sleep aid, is it possible to become addicted?

The right way to take melatonin

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Can I Take Melatonin Every Night

Melatonin is generally safe for short-term use, but further research is required to assess the long-term safety of melatonin use. In the United States, melatonin is considered a dietary supplement, which are regulated less strictly by the Food and Drug Administration than prescriptions and over-the-counter medications. Federal law doesn’t require dietary supplements to be proven safe to FDA’s standards before they are sold.

Furthermore, some melatonin supplements may not contain what is listed on the product label. Researchers tested 31 commercial supplements and found that most products contained far more or far less melatonin than what was listed on the label. Some supplements contained serotonin, a hormone that wasn’t recognized on the product label.

Although melatonin is generally regarded as well-tolerated, it may not be ideal for long-term use, unless specifically instructed by your doctor. Supplemental melatonin shifts the phase of the human circadian clock, and;thus;warrants caution. The principle of treatment of sleep disorders is first to find the cause of the sleep disturbance, and then treat the conditions causing the distress.

Treatment options for primary sleep disorders, or sleep disorders that aren’t caused by another medical or psychological condition, often include behavioral therapies. Sleep hygiene, sleep restriction, stimulus control, relaxation training, and cognitive therapy are examples of such therapies.

Does Melatonin Help With Cancer Symptoms

Studies of the effect of melatonin supplements on cancer symptoms or treatment-related side effects have been small and have had mixed results.

Keep in mind that unproven products should not be used to replace or delay conventional medical treatment for cancer. Also, some products can interfere with standard cancer treatments or have special risks for people whoâve been diagnosed with cancer. Before using any complementary health approach, including melatonin, people whoâve been diagnosed with cancer should talk with their health care providers to make sure that all aspects of their care work together.

What Are The Side Effects Of Melatonin

While side effects of melatonin are generally mild, you may experience grogginess; while sleepiness before bed is desirable, taking a high melatonin dosage may cause drowsiness the next day.If you experience melatonin side effects, talk with your doctor. They may recommend to start with a lower melatonin dose until you find what works best with your body.

When Should Melatoninnot Be Used

As mentioned above, children lose sleep for many reasons.Avoid melatonin:

if the insomnia is situational
if the insomnia is short-term
if the insomnia is due to an underlying physicalcause
if your child is younger than 3

Melatonin should never substitute for healthy sleeppractices: a regular, age-appropriate and consistent bedtime and bedtimeroutine, no caffeine, and no electronics or screens before bedtime.

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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.;

What Do I Do If Im Experiencing Symptoms Of A Melatonin Overdose

Taking melatonin to help you sleep? What you should know

Compared with most other sleep aids, melatonin clears the body quickly, and its effects are short-lasting. If you are experiencing unwanted symptoms after taking melatonin, you can most likely just wait it out as your body processes the drug. However, when in doubt, its always a good idea to seek professional advice. Dont hesitate to contact your doctor or local poison control for guidance on managing worrisome symptoms or determining whether you need medical care.

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What To Look For

The government doesn’t monitor how companies make food supplements or their quality. So the dose you buy may not be what the label says.

A 2017 study analyzed 31 melatonin supplements. The levels of melatonin ranged from 83% lower to 478% higher than what the product labels said.

Also, in some cases different bottles of the same product varied drastically. That’s why it’s a good idea to buy a brand that has been certified by a consumer lab or the US Pharmacopeial Convention.

What Is The Usual Prognosis For A Melatonin Overdose

Melatonin is generally safe for most people, and many people wont experience major complications when taking too much. Even so, an overdose can cause unpleasant side effects.

Keep your dose to no more than 1 to 3 mg per night. See your doctor for any serious side effects or if sleep problems dont improve after a few weeks. You may need to consult a sleep specialist.

A sleep specialist can help diagnose a sleep disorder, as well as make other suggestions to help you get a better nights sleep.

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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.;

When To Take Melatonin

Is it safe to take expired melatonin, can you take expired ...

Melatonin plays a critical role in regulating your sleep-wake cycle. So it’s important to take it at the right time of day. Your brain naturally makes melatonin from sundown to sunrise. Supplements take about 30 minutes to reach peak levels in your blood.

Most people take melatonin about an hour before going to bed. However, there are certain conditions where it helps to take it at other times.

For trouble falling asleep: Take melatonin 30 minutes before bedtime.;
For night owls: People with delayed sleep phase syndrome may want to take melatonin several hours before the desired bedtime. For example, if you usually fall asleep at 2 a.m., but you want to go to bed at 11 p.m., try taking melatonin as early as 9 p.m.
For early birds: If you have symptoms of;advanced sleep phase syndrome, where you wake up several hours too early, try taking it first thing in the morning. This condition is very rare. See a sleep specialist before doing this.

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Is Melatonin Safe For Children

Nearly 25% of children have difficulty sleeping, and parents increasingly turn to melatonin for help. Between 2007 and 2012, pediatric melatonin use rose seven-fold and is now the second most common natural supplement in this age group. However, further research is needed regarding the safety of melatonin for children.

There are reasons for parents to be cautious about the patchy data on melatonin in kids. It appears that children may be particularly vulnerable to the possible effects of this supplement on reproductive hormones. Melatonin has been associated with puberty delays, irregular menstruation, and overproduction of the hormone prolactin.; It is important to note, however, that research on this topic is conflicting, and experts agree that the topic is understudied.

Parents should also be aware that melatonin may . Children taking other medications or who have illnesses affecting these systems should consult their doctor before starting melatonin.

Melatonin should only be used for children under the guidance of a doctor. Most pediatric sleep disorders can be managed with behavioral changes, such as proper sleep hygiene and cognitive therapy. Melatonin should not be used before trying other measures.

How Much Melatonin Should You Take As An Adult

Quick Health Scoop

Melatonin is a hormone naturally produced in the body.
Melatonin helps regulate your circadian rhythmyour internal clock that regulates the sleep/wake cycle.
As a 100% drug-free sleep supplement, melatonin can help you fall asleep faster.
The proper melatonin dosage depends on your age and specific sleep issue.;

If youve ever struggled to fall asleepor stay asleepyou might have considered taking a sleep aid product. While traditional over-the-counter or prescription sleeping pills have been around for decades, theyre actually considered medications that can have serious long-term side effects if overused or abused, including memory problems and mental and behavioral disorders.1;These medications can also be addictive to a point where you may become dependent on them to sleep, with a potential worsening of sleep issues when these pills are discontinued. Thats why many people turn to melatonin, a 100% drug-free sleep supplement. But you may wonder, what, exactly, is melatonin? And when and how much melatonin should you take?

Learn More: Everything You Need to Know About Melatonin

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What Are The Long

Minimal research exists on using melatonin beyond a few months. Therefore, there is much we dont know about its long-term effects. There is not even agreement on what constitutes long-term melatonin use.

Most of the concern around taking melatonin for extended periods centers around its potential to affect reproductive hormones. While the exact mechanism of action is still unclear, some reports indicate that melatonin may inhibit reproductive hormones.

Jet Lag And Shift Work

Do you take melatonin to help sleep? You might want to hear what Dr Marc has to say

Melatonin is known to reduce jet lag, especially in eastward travel. If the time it is taken is not correct, however, it can instead delay adaptation.

Melatonin appears to have limited use against the sleep problems of people who work shift work. Tentative evidence suggests that it increases the length of time people are able to sleep.

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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.

Melatonin For Better Sleep

Melatonin supplements are an excellent way to easy your body into restful sleep and help get your sleeping patterns back on track. As we mentioned, we always recommend talking with your doctor about the best melatonin dosage for your needs, but we hope this article has helped you better understand your choices and how to use melatonin for sleep.

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About Lindsey Toth, MS, RDRegistered Dietitian, Swanson Health

Lindsey is a nationally recognized registered dietitian and nutritionist with a soft spot for ice cream. She empowers people to take charge of their health by finding the balance between the pleasure and nourishment in food.

Her philosophy is that you should take care of your body because its the only permanent home you have. Its what inspired her to pursue a career in nutrition and, ultimately, led her to Swanson Health.

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Sleep Disorders In Children

Melatonin can help children who find it difficult to fall asleep or sleep through the night. The supplement helps children to fall asleep more quickly and increases their sleep time.

Children with autism and Aspergers syndrome often suffer from sleep disorders. Many children with these conditions report not being able to fall asleep at night or sleep through the night.

How To Take Melatonin

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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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