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Find the right melatonin dose for better sleep
With melatonin, less is often more. Lower doses (0.5-1mg) are frequently more effective than higher doses. Start low and only increase if needed. Melatonin is a hormone and should be used thoughtfully. Consult a healthcare provider for persistent sleep issues.
Melatonin is a hormone naturally produced by the pineal gland in response to darkness. It signals to your body that it's time to sleep. Supplemental melatonin can help reinforce this signal, particularly useful for jet lag, shift work, or when natural melatonin production is disrupted.
Melatonin is most effective for jet lag when traveling across 5+ time zones, especially going east. Take at the destination's bedtime.
For night shift workers who need to sleep during the day.
Should only be used under pediatrician guidance.
While short-term use appears safe, there's less data on long-term use. Most experts recommend using melatonin for specific situations (jet lag, temporary sleep issues) rather than indefinitely. If you need it regularly, reassess every few weeks and address underlying sleep issues.
Several reasons: 1) You may be taking too high a dose (causes grogginess but not better sleep), 2) Taking it at the wrong time, 3) Your sleep issues aren't related to melatonin deficiency (anxiety, sleep apnea, pain), 4) Bright light exposure is suppressing its effects, or 5) Tolerance from regular use.
Consult your pediatrician first. While melatonin appears safe short-term in children, it's a hormone and its long-term effects on developing bodies aren't fully studied. Address sleep hygiene first: consistent bedtime, no screens, dark room, regular routine.
Melatonin can interact with blood thinners, diabetes medications, immune suppressants, birth control pills, and sedatives. Always check with your doctor or pharmacist, especially if you take regular medications.
Higher doses don't necessarily mean better sleep. Studies show 0.3-0.5mg can be just as effective as higher doses. Higher doses (5-10mg) often cause more side effects like grogginess and headache without additional benefit. Melatonin signals sleep; it's not a sedative where more = stronger effect.
Immediate-release is better for falling asleep. Extended-release may help if you wake during the night, but evidence is mixed. Most people do well with immediate-release taken 30-60 minutes before bed. Extended-release is sometimes used for older adults whose natural melatonin is low throughout the night.
Melatonin supplements are not FDA-regulated for quality or dosage accuracy. Product contents may vary. If you have persistent sleep issues, consult a healthcare provider to rule out underlying conditions like sleep apnea, restless leg syndrome, or mental health conditions. Do not use melatonin as a substitute for proper diagnosis and treatment of sleep disorders.