Can Melatonin Help Me Sleep
Melatonin may improve sleep. Scientific findings show that melatonin decreases the time it takes to fall asleep , increases feelings of “sleepiness,” and may increase the duration of sleep.
Melatonin has been used successfully for sleep enhancement in healthy individuals, as well as to reduce feelings of jet lag during global travels. This natural hormone is also being tested as a sleep aid with the elderly and other populations. In addition, studies are focusing on whether or not melatonin can help improve sleep patterns in individuals with depression.
Finding The Best Melatonin Gummies
Though melatonin gummies are generally better than pills, it’s important to note that not all gummies are created equal. Some are packed with artificial flavoring, additives, and other junk you don’t want to put into your body on a consistent basis.
That’s why, as you search for the best melatonin gummies, it’s important to select a manufacturer that values your health as highly as you do. It’s why you should shop for melatonin gummies with LIVS.
Can You Take Both
There should be no real reason not to take melatonin and valerian at the same time, so long as you’re still following dosage instructions. If you take too much, the sedative effects can be dangerous, but unlikely to be deadly. Melatonin is generally safe enough and has a minor enough effect that taking another sleep aid with it won’t hurt.
If you want to take both together, try to only do it occasionally. Our recommendation is to take melatonin on an ongoing basis for a few weeks or a few months, to regulate your sleep cycle. While doing this, try to maintain healthy sleep habits, like going to bed and getting up at the same time each day, getting plenty of sunlight when you wake up, avoiding electronics for at least an hour before going to bed, and addressing other sleep hygiene issues.
While doing this, take valerian tea on days and evenings where you’re wide awake and having trouble sleeping, or if you’ve had a stressful day and need something to take the edge off. Valerian will have a more potent effect on putting you to sleep, while melatonin will help train your body to sleep at the appropriate times.
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Is Chamomile A Safe Sleep Remedy
Chamomile is a popular herbal sleep remedy that’s been used for centuries. This herb also has anti-inflammatory and anti-bacterial properties.
German chamomile is best taken as a tea. Roman chamomile has a bitter taste and may be taken as a tincture. Both types may have a calming effect, which can help people feel relaxed and more prepared for sleep. still, the Natural Medicines Comprehensive Database says there is not enough proof to say that it is effective in treating insomnia.
How Much Melatonin Should I Take
The optimal melatonin dosage for an adult is less than 1 mg. Thats according to MITs patent on using it for sleep. A 0.3 or 1.0 mg dose actually produces a greater feeling of sleepiness than 10 mg and with fewer side effects. A single-dose between 0.1 and 1.0 mg will bring blood serum levels of melatonin within the normal physiological nocturnal levels.
Taking a higher dose doesnt necessarily work better and in fact, may increase the amount of time it takes to fall asleep and how long you stay asleep.
These charts come from human studies which were included in MITs patent filing. You can see how the 1 mg dose works better than the 10 mg, even though the latter is 10 times the amount!
A 3-10 mg dose of melatonin will work for the first few days but after that, the benefit is greatly reduced. The brain becomes sensitives to the overdosing.
In order to take a 1 mg or less dose, you may be required to buy a liquid melatonin supplement. Thats because capsules are almost always sold in higher dosages. Tablets can be broken but if they dont have scoring on them, breaking off exactly 1 mg can be hard to do with a 5 or 10 mg dose. Thats why liquid is often the best type to take.
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Finding The Right Dose
The correct dosage of melatonin can also be a problem when it comes to its effectiveness. According to research done at MIT, the correct dosage of melatonin ranges from 0.3-1.0 mg. Breus explains that many commercially available forms of melatonin usually contain 3 to 10 times the amount that your body actually needs.
According to Breus, there is some evidence that higher doses may be less effective.
High doses of melatonin can cause side effects such as headaches, nausea, next-day grogginess, vivid dreams and nightmares.
Katlin Parrish, a college student who struggles with sleep deprivation, told us that she used to take melatonin but never saw any lasting results.
I found it made me feel very groggy the next day and never actually started to regulate my sleep. I took it every day before bed for a 3 month period and while it helped me fall asleep, I couldnt sleep through the night, Parrish said.
Id have really vivid dreams and often startled myself awake and end up with zero quality sleep.
Although melatonin supplements may not work properly for certain individuals, it does seem to help those who are wanting to catch some rest at difficult parts of the day.
What Is 5 Htp
5 HTP is 5-hydroxytryptophan, an amino acid synthesized in the body from L-tryptophan, an essential amino acid. Since 5 HTP is not found in foods, the 5 HTP found in dietary supplements is extracted from the seeds of Griffonia simplicifolia, a plant native to West Africa.
Once ingested 5 HTP can easily cross the blood-brain barrier. When it gets into the central nervous system, 5 HTP is converted into serotonin or 5 HT in a single step.
Therefore, the sole goal of 5 HTP supplementation is to increase the levels of 5 HT in the brain.
5 HTP provides clear advantages over tryptophan as the dietary supplement of choice to help increase serotonin levels. It crosses into the brain more easily it is solely used in the body to produce serotonin, and it acts faster than tryptophan.
As a dietary supplement, 5 HTP is sold as an appetite suppressant, antidepressant, and sleeping aid.
All of the effects of 5 HTP are due to its ability to increase serotonin levels in the body but especially in the brain. Therefore, since serotonin can improve the quality of sleep, 5 HTP can be used to treat insomnia.
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Besides Incorporating Melatonin Or Valerian Root What Else Can I Do To Improve Sleep Quality
Both melatonin and valerian root are steps in the right direction when it comes to getting a full and restful sleep, but they arent the only strategies. Food plays a big role in your healthincluding how well you sleep! Make sure that your diet is well balanced, such as the Mediterranean diet, packed with fresh fruits, vegetables, whole grains and healthy fats. Eating smaller portions may help keep you full longer and away from the fridge for late night cravings that ultimately serve as a sleep disturbance..
A regular fitness routine can also bring you big gains in the sleep department, but make sure that you are avoiding vigorous exercise in the few hours before bed in order to keep your heart rate and blood pressure within a normal range. In order to get restful sleep, your body needs to be completely relaxed. If you have the urge to exercise right before bed, opt instead for simple stretches or yoga.
When To See A Doctor
There are two possible times you might want to see a doctor, related to melatonin, valerian, and insomnia.
The first is for general insomnia in the first place. We all have occasional insomnia, days, or several-day-long stretches where we have trouble falling asleep. Occasional issues sleeping are more or less normal and can be addressed either with supplements or by addressing the stresses in your life that are causing sleep issues.
On the other hand, if you regularly experience difficulty sleeping, for a month or longer at a time, you may want to see a doctor to see if there are any underlying problems.
Likewise, if you are often tired during the day, despite sleeping for a long time at least seven hours or if you have impaired facilities during the day, you should consider seeing a doctor.
Another issue worth seeing a doctor about is if you frequently snore or seem to temporarily stop breathing during the night. This can be a sign of a sleep disorder like sleep apnea, which can be dangerous if not treated. Taking valerian or melatonin will not help with this disorder you’ll need something like a CPAP machine instead.
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How Well Rested Works
Insomnia and other sleep issues can increase with hormone fluctuations, throughout a woman’s life. When estrogen levels fluctuate and deplete, it impacts the brains ability to induce sleep in menopausal women. These imbalances can make you feel nervous, restless, and like you cant turn your brain off when it’s time to go to sleep. The ingredients in the Well Rested formula have been specifically chosen to help lower neural activity in the brain, relax muscles, and steady heart rate and blood pressure, working overnight to make it easier for women to fall asleep and stay asleep.*
Women struggle with insomnia more frequently than men for a variety of reasons. Stress, anxiety, and overactive minds can all contribute.
Well Rested by Menolabs is formulated to help you calm your mind so you can fall asleep, and has ingredients that work overnight to help you stay asleep. Unlike single-ingredient supplements, Well Rested is formulated with sleep benefitting ingredients that time-release all night long, and provide your body with the steady stream of calming, relaxing, sleep supporting elements it needs to fall asleep, stay asleep, and wake refreshed. Well Rested is safe, non-habit forming, and all-natural. *
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Melatonin Gummies Are More Enjoyable
When you eat melatonin gummies, you feel like you’re enjoying a treat. Most people look forward to having their nightly dose of melatonin when it’s given to them in a gummy form. But the opposite is often true of pill-based melatonin.
People are more likely to maintain a healthy routine when it’s enjoyable. So picking gummies over pills is a helpful way to make sure you keep up with your new sleeping routine.
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Melatonin Supplements For Sleep
Melatonin is the sleep hormone produced by the brain in response to the dark. When the sun begins to set, the body clock tells the brain its time to produce melatonin, the hormone that helps us relax, makes us feel drowsy and ultimately gets us to sleep. Melatonin is hindered by bright lights and triggered by darkness. That is the reason why sleeping in a dark room is the healthiest.
Imbalances in the production of melatonin are often responsible for sleep disorders. If shunning bright lights dont work, then a possible remedy is melatonin supplement. This is a natural sleep remedy that has recently started to be administered to insomnia patients. The reason why melatonin supplement has become so popular is that it is not known to have any side effect for it simply replicates the natural melatonin produced by the brain. The melatonin supplement remedies any imbalance and helps the hormone function normally to bring about healthy sleep.
So far melatonin supplements have not been found to cause any adverse side effect. Because this hormone is already produced by the body, melatonin supplements simply aim to correct any shortage or imbalance of the hormone. However, because melatonin supplements tend to work very quickly, the dosage must be appropriate and timed right. Otherwise, the person can feel drowsy well into the next morning.
Are Natural Sleep Aids Safe For Adults
Natural sleep aids are not universally safe or unsafe for adults. Many natural sleep remedies, when taken in the proper dosage by healthy adults, have few side effects. But this does not mean that all-natural sleep aids are safe.
The best bet for adults is to talk with their doctor or pharmacist before taking a natural sleep aid. Adults should also stop taking natural sleep aids if they notice any abnormal health changes or side effects.
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What Is Valerian Root
Melatonin may not be right for everyone, and thats where valerian can come in. The key difference when it comes to melatonin vs. valerian root is that melatonin is a hormone, while valerian root is an herbal supplement. Its a time-trusted one, too valerians use as a sleep-supportive nutrient dates back more than 2,000 years!
Valerian hails from a bush that blooms pink flowers. The root of the plant contains the oils and compounds trusted for a good night of deep sleep..
What About Passionflower And Hops As Sleep Remedies
Passionflower is another natural sleep remedy and sedative that’s widely used for insomnia and “nervous” gastrointestinal complaints. A few studies indicate a benzodiazepine-like calming action with passionflower.
Hops is another herb that may promote sleep. But the jury is still out on claims that hops is beneficial.
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Why Trust Verywell Mind
Sydney Greene, MS, RD takes supplement recommendations seriously. Every product has been researched and vetted by her against clinical research, product reviews, and third-party testing websites. These are products she would not only feel comfortable recommending to her clients but she would take them herself if needed.
Why Is Sleep Important
Lack of proper sleep can also greatly affect your day and your health. The process of sleep allows your body to regenerate overnight. It also helps boost immunity, balance your hormones, manage your weight, and even prevent aging, among plenty of other benefits. Adequate sleep has also been shown to prevent neurodegenerative disease and certain cancers. However, it is not normal for you to be getting up the next morning still feeling tired. This could be the sign of a deeper problem. In addition, if you are having trouble falling asleep or staying asleep, there is likely an underlying health issue to take into consideration as well.
We know that with the craziness going on in the world right now that your sleep is likely suffering. The added stress and anxiety from uncertainty about the future does not help either. This means you are either probably not getting enough sleep or not getting restful sleep. But before you reach for the melatonin to knock you out before bed, we have a better and safer long-term solution for you: CBD oil.
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Why Trust Verywell Health
As a Registered Dietitian, Sydney Greene takes supplement recommendations seriously. Every product has been researched and vetted against clinical research, product reviews, and third-party testing websites. These are products she would not only feel comfortable recommending to her clients, but she would take them herself if needed.
Melatonin Alternatives To Avoid
Where it concerns sleep many often look for quick fixes. While melatonin may or may not be the right choice for you, there are some melatonin alternatives you should try to avoid. Over-the-counter sleep aids like antihistamines or drugs with diphenhydramine , induce drowsiness, but often cause daytime sleepiness and grogginess, and can even lead to a dependency. These are often not as effective at improving sleep quality as many of the plant-based alternatives to melatonin.
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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.
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.