Many of us go through sleep troubles at some point in our lives. While missing a bit of sleep isn't a big deal, too much can mess up our daily routines.
According to Sleepopolis, over 80% of people feel that not getting enough good sleep negatively affects their daily lives.
So, a lot of people are looking for ways to sleep better. There are home remedies like chamomile tea, tart cherry juice, and many others. You can also find supplements like Melatonin for better sleep.
In this article, we will unfold everything you need to know about Melatonin Dosage and its side effects.
What is Melatonin?
Melatonin is a naturally occurring hormone in the human body, primarily responsible for regulating the sleep-wake cycle. It is produced by the pineal gland in the brain.
Melatonin plays a crucial role in regulating the sleep-wake cycle, also known as the circadian rhythm.
The levels of Melatonin in the body typically rise in the evening, signaling the body that it's time to sleep and decrease in the morning to promote wakefulness.
What is Melatonin Supplement?
A Melatonin supplement is a manufactured form of the hormone melatonin. These supplements are designed to provide an external source of melatonin to the body.
Melatonin supplements are commonly available over-the-counter in various forms, such as tablets, capsules, gummies, and liquids in drug stores and online pharmacies like Ailaaj.com.
Ailaaj is Pakistan’s No.1, most trusted, and reliable online pharmacy in Pakistan where you will find melatonin in various forms and dosages, along with other medicines for better sleep.
Melatonin Supplements are often used to help regulate sleep patterns, particularly in cases of sleep disorders or disruptions, such as insomnia or jet lag.
They can also be used to improve sleep quality, reduce the time it takes to fall asleep and adjust the body's internal clock to facilitate better sleep.
How does melatonin help you sleep?
Melatonin works by influencing the body's internal clock and sleep-wake cycle, also known as the circadian rhythm.
The circadian rhythm, often referred to as the body's internal clock, is a natural, 24-hour biological cycle that regulates various physiological and behavioral processes in living organisms, including humans.
It is triggered by external cues, primarily light and darkness, and helps synchronize an individual's bodily functions with the natural day-night cycle.
Melatonin Dosage Guide
Melatonin usually comes in 2mg, slow-release tablets. These release melatonin slowly into your body during the night.
How to Take It?
It's a good idea to take melatonin with food.
If you're using slow-release tablets, swallow them whole, don't break or crush them.
How Long to Take It For?
If you have trouble sleeping for a short time, you'll usually take melatonin for 1 to 4 weeks. Sometimes, a doctor might prescribe it for up to 13 weeks.
If your sleep problems continue after you finish your melatonin, talk to your doctor. They might refer you to a specialist who can prescribe it for longer than 13 weeks if needed.
What If You Forgot?
If you often forget to take your melatonin, try setting an alarm to remind yourself.
If you miss your melatonin dose at bedtime, don't take it later. Just take it the next night.
Never take two doses together or extra melatonin to make up for a missed dose.
For short-term sleep problems (insomnia) in adults
The typical dose is one 2mg slow-release tablet taken 1 to 2 hours before bedtime.
In some cases, your doctor might suggest taking melatonin only 2 or 3 times a week to see if it helps improve your sleep initially.
Melatonin should only be used for a maximum of 13 weeks to treat short-term sleep problems in adults. But if a specialist recommends it, longer treatment might be considered.
For longer-term sleep problems (insomnia) in adults
For adults with longer-term sleep problems (insomnia) linked to certain conditions like ADHD, cerebral palsy, or chronic fatigue syndrome:
Usually, you'd start with one 2mg slow-release tablet taken 30 minutes to 1 hour before bedtime.
Sometimes, the dose may be gradually increased to 2 or 3 tablets before bedtime, depending on how well it works and whether you experience any side effects.
The highest dose is 5 tablets (10mg) once daily.
Remember to follow your doctor's advice carefully when taking melatonin for sleep problems.
For treatment of jet lag in adults
The usual dose for jet lag is one 3mg standard tablet. You can take this once a day for up to 5 days.
When you arrive at your destination, take your first dose at your normal bedtime. This should not be before 8 pm or after 4 am.
If you still need to take doses after this, try to take them at a similar time.
You can increase your dose to up to two 3mg tablets (6mg) if you need to.
Do not use more than 16 treatment courses in a year.
Melatonin Side Effects
Melatonin, like all medicines, can have side effects, but most people won't experience them.
Common side effects:
- Feeling tired or sleepy during the day
- Headache
- Stomachache
- Nausea (feeling sick)
- Dizziness
- Restlessness or irritability
- Dry mouth
- Dry or itchy skin
- Aches in your arms or legs
- Strange dreams or night sweats
If these side effects bother you or don't go away, talk to a doctor or pharmacist for advice.
Serious Side Effects
Serious side effects are rare, affecting fewer than 1 in 1,000 people. Contact your doctor if you:
- Start feeling sad or down, as it might be a sign of depression.
- Experience changes in your eyesight, like blurred vision.
- Feel like you might faint or pass out.
- Become confused or dizzy, or if things appear to spin around you (vertigo).
- Notice any bleeding that won't stop, unexplained bruises, or blood in your urine.
In very rare cases, a serious allergic reaction (anaphylaxis) to melatonin is possible. If you suspect this, seek immediate medical attention.