Exposure to light may block the production of melatonin, which is why it is important to sleep in a dark room. A study examined zebrafish with a rare mutation that stopped them from producing melatonin. These fish slept very little, even when researchers ensured that they had adequate exposure to darkness. These findings suggest that the body depends on melatonin, not just changes in light, to help it get to sleep. Melatonin supplements may improve sleep by boosting melatonin levels in people whose bodies do not produce enough of this hormone.
These supplements may also improve sleep in people who produce enough melatonin but still struggle to sleep for other reasons. Melatonin changes how the body responds to darkness, helping it enter a rhythm of nighttime drowsiness. Likewise, people who sleep during the day because they work at night may not produce melatonin when it is time to sleep.
Melatonin supplements can help counteract this effect. Research consistently shows that melatonin can help people sleep longer and fall asleep more quickly. A meta-analysis that included 1, study participants found that melatonin decreased the amount of time that it took the participants to fall asleep compared with a placebo.
It also increased the duration of their sleep. Other research has suggested that melatonin can improve sleep in people with:. The ideal dosage for melatonin varies from person to person. Various factors, such as body weight , metabolism, and overall health, may also influence the way that the body responds to melatonin. A typical dose of melatonin is between 1 mg and 5 mg. It is best to take this about an hour before bed.
People can try starting with a low dose and looking for any adverse side effects. They can then gradually increase the dose until their sleep improves, if necessary. It is important not to take more than 5 mg unless a doctor recommends a higher dose.
One of the most common side effects of melatonin is drowsiness. Some people may notice that they feel sleepy or groggy the morning after taking melatonin.
Taking melatonin earlier in the evening or reducing the dose may help a person wake up feeling refreshed. In some people with dementia , melatonin may trigger a bad mood. Although melatonin is a natural chemical, it is important to treat it the same as any other medication. It is possible for melatonin to interact harmfully with other drugs by reducing their effectiveness, triggering negative side effects, or changing the way that the body metabolizes the drug.
People who take other medications should talk to a doctor before trying melatonin. As with any medication, an allergic reaction is possible. Per the NIH, children, older adults, pregnant and breastfeeding women, and people with epilepsy or other seizure disorders should take either low doses of melatonin under medical advice or none at all.
Melatonin may also interfere with some medications , including immunosuppressants, oral contraceptives, and anticoagulants, to name a few. The dosage you take may also depend on your reason for taking melatonin. Its use in the treatment of some types of migraines and anxiety is still being studied, but many people find taking melatonin at different doses helps them with these other health issues.
Kohli, though she emphasizes that there is currently no consensus on using it for these issues and studies about the effectiveness are ongoing. Though the supplement is generally not associated with dependency, habituation, or hangover symptoms, Dr. Bollu points out that melatonin is a natural hormone that fluctuates in our bodies on a daily basis anyway, meaning it may be safer than taking a prescription drug. A pharmacist or nutritionist may be able to help you find a product produced by a reputable manufacturer.
It appears to carry a low overdose risk; the National Poison Control website reports several cases where children and adults consumed extremely high doses of melatonin and had little or no side effects other than acute drowsiness. Like any other dietary supplement, melatonin may cause side effects in some people—possible side effects include:.
However, some research suggests melatonin may not dampen this drive in the same way that Ambien, for example, does. When your body recognizes more melatonin in the body, it begins to slow down its own production of melatonin over time. Therefore, short-term use of a melatonin supplement is preferred. Especially in higher doses, melatonin can interact with the following medications, according to the Mayo Clinic :. If you experience shortness of breath, chest pain, high blood pressure, or an accelerated heart rate, seek emergency care.
One final note: Even staying within the recommended range of melatonin could lead to long-term side effects or changes to your circadian rhythm. In other words, it might be healthier to look at melatonin as a short-term solution to your sleep troubles, used only occasionally , rather than as a permanent Band-Aid.
Kohli says. Because alcohol can disrupt your sleep quality and your natural melatonin levels , you should avoid mixing melatonin with alcohol. It is not recommended that you take melatonin with caffeine. Caffeine is a stimulant that disrupts your sleep-wake cycle and can affect your natural melatonin production.
While melatonin is generally considered safe, it is possible to take too much. There is no official recommended melatonin dosage, and people can have different sensitivities to melatonin, so finding an appropriate dose can be challenging. Moreover, because melatonin is not regulated in the U. Studies have found that some melatonin products can have nearly five times as much melatonin as their label claims, or much less.
You may feel especially drowsy or groggy. Doses of 10 milligrams or higher can cause side effects like drowsiness and headache. Other symptoms of melatonin overdose include:. To ensure safe usage , it is always a good idea to consult your doctor before taking any over-the-counter sleep aid , including melatonin. They know your personal medical history and can best advise you on the appropriate melatonin dosage for your needs.
They will also know whether melatonin might interact with any other medications you may currently be taking. Certain health conditions and medications may increase your risk of side effects when taking melatonin. If you take any of the following medications, be sure to talk to your doctor before taking melatonin:. Additionally, the following types of people may have an increased sensitivity to melatonin, and should avoid taking it before consulting their doctor:. For many people, melatonin offers mild improvements to sleep problems when used on a short-term basis.
For others, it may cause side effects or not impact sleep at all. If you find your sleep problems persist after trying melatonin, it may be time to talk to a doctor. They can recommend other strategies for improving your sleep, such as better sleep hygiene, changes to diet and exercise, or cognitive-behavioral therapy for insomnia. They can also evaluate other possible causes for your sleep problems. His research and clinical practice focuses on the entire myriad of sleep disorders.
Looking for a natural alternative to sleep medications? Learn about the potential benefits and drawbacks of using ashwagandha for sleep. Studies suggest warm milk before bed may help you sleep better. Learn more about this and other habits to incorporate…. Could drinking water before bed help you sleep better? It may actually be more disruptive to sleep.
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Our editors and medical experts rigorously evaluate every article and guide to ensure the information is factual, up-to-date, and free of bias. Updated June 1, Written by Elise Chahine. Medically Reviewed by Dr. Abhinav Singh. When Should I Take Melatonin? Can You Overdose on Melatonin? Melatonin Dosage for Adults There is no official recommended melatonin dosage for adults, but a range of 0. Melatonin for Pregnant or Breastfeeding Women Pregnant and breastfeeding women should avoid using melatonin without first consulting their doctor.
Melatonin Dosage for Children Short-term use of melatonin in small doses appears to be safe and well-tolerated by most children.
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