Feeling terrible after getting little or disrupted sleep is not a fluke. It’s a real sign from your body that it’s not getting the rest it needs to function properly.
Getting adequate sleep has been associated with improved physical and mental health, for people of all ages and conditions. This is why sleep aids have become so popular for those who are desperate for quality rest.
Melatonin has become one of the most popular sleep aids on the market, yet many people aren’t using this valuable tool properly. Taking too much of it will not get you to sleep faster. In fact, too much melatonin may make your insomnia worse!
How can you find the right melatonin dosage? Read on and find out.
What Does Melatonin Do?
To understand how much melatonin is right for you, first you need to understand how it works. Part of the reason melatonin has become so popular as a sleep aid is due to the fact that it’s a naturally-occurring compound in the body. Secreted by the pineal gland in the brain, melatonin helps regulate other hormones and maintain the circadian rhythm, an internal clock that controls when we sleep and wake up. We’ve written about melatonin in the past, but the body produces more melatonin in dark conditions.
Here are some things that can disrupt melatonin production:
- jet lag
- shift work
- poor vision
Many people turn to melatonin supplements to counteract these issues. Melatonin can come in all kinds of delivery methods. From chewables, to pills, to lozenges, to liquid forms.
This wealth of choices is both a positive and a negative. While you have plenty of options, you also need to do your due diligence. Look at the recommended dosage on each one and determine if that dosage matches your needs. We will explain melatonin dosage in more detail, in just a bit!
What’s the ‘Right’ Melatonin Dosage?
Before discussing the question of melatonin dosage, it’s very important to realize that you should always consult with your medical professional before taking a new supplement. Since melatonin is a hormone, people may have different levels of it in their bodies. As a result, we can’t provide you with a guaranteed sweet spot of dosage. Every person is different, and even scientists disagree on the perfect dosage. What we can do is provide ranges that experts suggest depending on how you are using melatonin.
Melatonin dosage recommendations are going to vary, but a number you will see a lot is 0.3 milligrams (mg). In general, for people who want to relieve general sleeplessness or insomnia, it is recommended to take between 0.2-5 mg an hour before going to bed. To play it safe, start at the low end of this scale and increase as needed. Naturally, children will want smaller doses. Children with neurodevelopmental disorders – including autism, cerebral palsy, and intellectual disabilities – should always take advice from a doctor or healthcare professional before using. The same applies to adults with intense sleep issues.
When using melatonin to deal with jet lag, it may be taken in higher doses. Between 0.5-8 mg during times of travel is often recommended. For those dealing with extended periods of difficulty sleeping, most research recommends 2-3 mg doses over longer periods of time (like 29 weeks). If you are unsure, let a doctor or healthcare professional be your guide.
How Much Is Too Much?
Overtaking melatonin is not a deadly mistake, though it may only provides short term relief. For some, it can lead to undesired effects. Several studies suggest that high doses of melatonin tend to unsustainable results, but in general, sleep issues still remain. This is because melatonin receptors in the brain become unresponsive if overexposed to the hormone. In rare cases, people also report headaches, fatigue, and irritability.
How To Make the Best of Melatonin
Sometimes, supplements combine melatonin with other herbs and/or ingredients associated with sleep support. We find these types of melatonin supplements to be most effective.
Tranquility Labs’ own, Sleep Fast Enhanced Melatonin Spray combines melatonin with other important sleep support ingredients. Sleep Fast provides a quick hit of melatonin along with an herbal blend of chamomile, valerian root, and more. These ingredients have been proven to help the body prepare for sleep. It also comes in a portable sublingual spray bottle with a child proof lock. Learn more about Sleep Fast here.
Here are a few things to keep in mind when figuring out the best melatonin dosage:
- Melatonin is popular as a sleep aid for those coping with insomnia or jet lag.
- Everyone’s body is different, so there is no one perfect melatonin dosage. 0.3 mg is a common one, but it varies based on age and condition(s).
- While melatonin itself doesn’t pose a true danger, taking too much of it can lead to some issues. The most common is drowsiness outside of sleeping hours, as well as, headaches and fatigue at higher levels. In addition, it may interact with other medications.
- Ultimately, and most importantly, be sure to consult with your medical professional before taking melatonin for sleep. They will be able to guide you to the dosage that best fits and can let you know of any potential issues.
Natural tools that work to get you a good night’s rest is important and worth looking into! Melatonin is a popular choice.
Using our tips should help you when choosing the best melatonin supplement and dosage. It will make sure your use works properly and fits well into your lifestyle.
Want to share your story about finding the right melatonin dosage and supplement? Looking to learn about the experiences others have had? Join the conversation by entering your comments in the field below!