Taking Melatonin for Sleep Dysfunction – How to Use it Safely

The hormone melatonin is produced by the brain’s pineal gland and helps regulate the body’s circadian rhythm or internal clock. When this is disrupted, sleep problems can occur.

Taking melatonin as a dietary supplement can help those with sleep issues achieve improved sleep quality. Research shows that it is safe and effective for many types of sleep dysfunction.

Melatonin can be used in those with insomnia, circadian rhythm sleep disorders and other sleep issues (including jet lag). This indole hormone also affects other body functions, which has led to its use for other purposes.

Other reasons for taking melatonin supplements include pain relief for those with fibromyalgia and other conditions, lower blood pressure, anti-inflammatory effects in those with certain heart problems and symptom reduction in those with irritable bowel syndrome.

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How It Works:

• Reduces insomnia, jet lag & daytime fatigue
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Dosage:

Between 0.5 - 5 mg per day

Safety:

Rated Likely Safe

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How to Take Melatonin

Melatonin taken in supplement form is able to regulate the body’s circadian rhythm in those with natural sleep cycles that have been disrupted.

The brain produces melatonin when exposed to darkness, but factors such as exposure to light sources at night or having to sleep during the day due to a nighttime shift can affect this.

When melatonin cycles are disrupted, sleep problems can develop, such as difficulty falling asleep and difficulty staying asleep. Restoring natural melatonin cycles through supplementation can help correct these sleep issues.

Melatonin can be taken orally in pill or liquid form for sleep disorders and other problems.

Knowing how much to use and when to take this supplement is important, since this impacts the effectiveness.

The effects of melatonin on the body’s internal clock varies depending on the time of day it is taken. For those with sleep problems, melatonin should be taken before bedtime.

Taking melatonin at this time helps supply the body with enough of this hormone to promote sleep. Those who take it during the day for other uses should note that it can cause drowsiness.

Can you Take Melatonin Every Night?

Is it safe to use melatonin supplements every night before bed? Those who take these supplements for sleep disorders or problems should take it as directed by their doctor.

For some, this will mean taking a certain dosage of melatonin each night for a specific period of time, such as 4 weeks or 3 months.

Taking melatonin for too long can lead to side effects, so it is important to only take it for the length of time recommended by a healthcare professional.

For some people, melatonin begins to work right away. For others, the effects of melatonin can take longer to become noticeable.

Melatonin can also be taken in supplements that contain other ingredients that promote healthy sleep and relaxation. Some of these include valerian root, 5-HTP and chamomile.

Combining these ingredients with melatonin might enhance the effects of this hormone when taken for sleep disorders.

How Much Melatonin Should you Take?

Knowing how much melatonin to take is important to reduce the risk of side effects . Taking too much melatonin can produce unpleasant side effects, such as nightmares, or more serious reactions in children.

Children who take melatonin should only do so under a doctor’s supervision to ensure that the dosage taken is safe based on age, weight and other factors. In general, dosages for children should be smaller than dosages for adults.

For adults, melatonin dosages can vary depending on a number of factors, such as health conditions and other medications. The amount of melatonin that should be taken also varies depending on the reason this supplement is being taken.

According to the University of Maryland Medical Center, melatonin supplements ranging from 0.5 MG to 5 MG can be taken before bedtime for jet lag. [1]

Those with sleep disorders that affect circadian rhythm can take between 0.5 and 5 MG before bed, according to the Mayo Clinic. [2]

Before taking these supplements, it is important to discuss safe dosages with a healthcare provider. This lowers the risk of reactions caused by taking too much melatonin.

Side Effects of Taking Melatonin

Melatonin is generally considered safe when used for short periods of time, according to the National Center for Complementary and Integrative Health. [3]

Using melatonin for long periods of time can lead to side effects or adverse reactions ranging from mild to severe. Long-term use is considered unsafe in children, due to potential effects on sexual development.

Melatonin may have potentially dangerous interactions with certain kinds of medications, including antidepressants, nonsteroidal anti-inflammatory drugs and blood pressure medications, according to the University of Maryland Medical Center. [4]

Those with diabetes or other underlying health conditions should talk to their doctor before taking melatonin to reduce the risk of side effects.

Some of the potential side effects that melatonin supplements can cause include irritability, headaches, nightmares and stomach cramps. Taking melatonin might also affect fertility or pregnancy and should not be taken by those who are pregnant or trying to conceive.

Melatonin supplements can also cause anxiety or vivid dreams when too much is taken. When this happens, lowering the dosage can reduce these side effects.

While side effects are uncommon, it is still important to consult with a doctor before taking melatonin. This is especially true for children and anyone using prescription medications.

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