How Much Melatonin Is Too Much?

Posted by Brenan Okumu on

What is Melatonin? 

Melatonin, the hormone that is responsible for regulating our sleep cycle, has become extremely popular with its use as a sleeping aid. While our bodies naturally produce melatonin, low levels can lead to  difficulty sleeping. Roughly, one-third of American adults get less than seven hours of sleep per night. For those seeking a remedy, melatonin might be the answer. 

Who Should Take Melatonin? 

As the popularity in melatonin has increased, so has research on the proper ways to consume it. Melatonin is indeed safe for both adults and children. Prior to hearing about melatonin, you’ve probably tried everything to make both you and your environment conducive for healthy sleep and it didn’t seem to work. Don’t worry, if you do decide to use melatonin, we have you covered on all you need to know. 

When and How To Take Melatonin? 

As we stated earlier it is recommended to take melatonin 1-2 hours before bed. The reason for this is that once taken, the effects of melatonin begin to be experienced usually within 30 minutes. By consuming it closer to bedtime, you’ll set yourself up for optimal sleep. Remember, this won’t automatically put you to sleep, so you’ll have time to complete your full night routine before doing so. 

Now before you decide to take melatonin, you should be aware of some things that might get in the way, such as caffeine. As we know with caffeine in your system, it’s usually difficult to sleep. If you were to try to take melatonin, it might be a while before the effects start to kick in. In this case try, making sure you space out the time between bedtime and your last caffeine intake is essential. In terms of recommended dosage, you only need 0.5-5 milligrams to feel the effects. We don’t want you thinking that because you might have so much energy or because you are not falling asleep, you need a higher dosage. By spacing things out, along with being mindful of your caffeine intake, you’ll be right in line for a good night's sleep. 

Side Effects of Melatonin

As previously stated, the recommended dosage of 0.5-5 milligrams is all that is needed. One doesn’t need to take higher amounts. The main reason health professionals are adamant in only consuming the recommended amount is due to potential side effects that might be caused due to higher dosages.  Just like everything else, melatonin does indeed have side effects which include - dizziness, headaches, nausea, and drowsiness. Again, before any consumption, consult with your health professionals to determine what dosage amount  is best for you. 

Is Melatonin For You? 

Melatonin is just one of many sleeping aids on the market. Remember, our bodies naturally produce it. Keeping the science simple, melatonin increases at night and decreases during the day. Be mindful of not only your diet but as it plays a part in your body’s overall production.   Melatonin or not, when it comes to maximizing your sleep, one must make sure everything else, like the proper mattress, is in order for the best sleep possible. 

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