HEALTH & FITNESS,  supplements

Melatonin for Sleep: How much should I take?

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Are you having a hard time sleeping? Yeah, me too. Before Valerian Root (Calm Tabs), I used to take Melatonin for sleep. It was effective for me for some time, but I wasn’t that satisfied. How much Melatonin should you take and how often? Let’s learn more about this sleeping-aid supplement and what the experts have to say below.

 

What is Melatonin?

Source: Google

Melatonin is a hormone secreted by the pineal gland which inhibits melanin formation and is thought to be concerned with regulating the reproductive cycle. Melatonin can be used to treat delayed sleep phase and circadian rhythm sleep disorders in the blind and provide some insomnia relief. Treat melatonin as you would any sleeping pill and use it under your doctor’s supervision.

 

How does Melatonin work for sleep?

Melatonin works together with your body’s circadian rhythm. In layman’s terms, the circadian rhythm is your body’s internal clock. It lets you know when it’s time to sleep, wake and eat. 

Our Melatonin levels naturally rises in the dark, telling our body when it’s time to sleep. That’s why it’s advised to turn off lights and digital devices before going to bed. In our eyes, it reduces dopamine levels, the hormone that helps us stay awake.

Light controls the production of melatonin. This is how our body knows when we’re supposed to wake up. Either by sunlight or light bulbs. It’s best to have your bedroom beside a window for natural light to enter

As melatonin helps your body prepare for sleep, there are a few people who don’t make enough of it at night and experiences struggle to fall asleep.

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Factors that may cause low levels of melatonin:

  • Stress
  • Smoking
  • Exposure to too much light at night (including blue light from mobile devices)
  • Not getting enough natural light during the day
  • Shift work
  • Aging

Taking a melatonin supplement may help counter low levels and normalize your internal clock.

How long does it take for melatonin to work?
In general, you should take melatonin 30 to 60 minutes before bedtime. It typically takes 30 minutes to start working.

 

Melatonin Dosage: How much should I take?

A safe dose of Melatonin is the lowest dose that’s effective in helping you fall asleep without causing side effects. In general, a dose between 0.2 and 5 mg is considered a safe starting dose.

A safe dose will depend on your body weight, age, and sensitivity to the supplement.

 

Can I overdose from Melatonin?

Too much melatonin can have the opposite effect of its intended purpose. It can make it harder to sleep because your normal circadian rhythms will be disrupted. An overdose can also leave you feeling groggy and sleepy during the day and give you nightmares or extremely vivid dreams at night.

 

References: 

  • https://www.healthline.com/nutrition/melatonin-and-sleep
  • https://www.healthline.com/health/melatonin-overdose#recommended-doses

7 Comments

  • Pau A

    This is the first time that I heard about Melatonin. I have difficulty sleeping at the moment. This is truly useful. Thank you for featuring this Miss Kaycee. 🤗 ❤️

    • Tala Martinez

      Ako naman po, inaantok agad, kaya lang pinipilit na maging gising gang midnight. Pag gabi kasi, naka-sleep si LO kaya gusto ko masulit, hehe. Mukang maganda itong melatonin para sa hirap matulog. Mahirap kasi pag walang tulog, masakit sa ulo tsaka nakakaikli rin ng patience

  • Ceejay Rash Flores

    kaya pala 12 or 1am na ako nakakatulog,dahil sa stress,and using cellphone sa gabi,kaya dapat irest ang mata before going to bed.And regarding this melatonin,tamang inom lang,para iwas overdose.Thanks for this momsh,may natutunan akong bago.

  • Jessica Bathan

    Salamat dito mamsh kahit papaano may idea paano ang pagtake ng melatonin. Sana makatulong ito sa iba lalo na sa nagtetake ng ganitong supplement.

  • Amor Visda

    hindi ko alam ang melatonin until i read it here hirap talaga ko makatulog sa gabi minsan dahil nga siguro sa mobile phone but i dont want to take any medicine takot ako ma over dose now i know some reason bakit madalas hirap makatulog sa gabi

  • Kristel Yamzon-Oliva

    Kaya pala lately medyo hirap nako makatulog, simula nun madalas nako nakaharap sa phone before bedtime. Yun pala reason. Thanks for this Mommy.:)

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