About Sleep
Sleep Related Conditions
Sleep Disorders
How much melatonin should I take at night? If you find yourself asking this question, it means that you’ve been struggling with some sleep issues. Perhaps, making changes to your lifestyle habits did not help and so, you are looking for a more effective alternative.
This article will cover what melatonin is, how it works, and, most importantly, help you determine the appropriate dosage to support better sleep.
What is Melatonin?
Melatonin is a sleep hormone that is produced by your brain as a response to darkness. It is what helps to regulate your body’s circadian rhythm, also known as your body’s internal clock, such that you’ll be able to fall asleep at night [1].
How much melatonin does our body produce?
Normally, our bodies can produce up to 0.3 mg of melatonin per day. However, this can change throughout life. Certain influences such as light exposure may also block melatonin production, causing melatonin levels in the body to decrease [1].
A lack of melatonin production or lowered melatonin levels can result in trouble falling asleep or staying asleep. One way to tackle this issue is by taking melatonin supplements.
Recommended Melatonin Dosage for Adults
Melatonin supplements can come in many different forms such as capsules, tablets, gummies, liquids, and more, with different dosage levels. Most often, the doses range between 0.1 mg to 10mg.
General guidelines recommend for adults to get up to 8 mg of melatonin and a maximum of no more than 10 mg daily [2]. If you’re new to melatonin, you may want to start with a low dose (1 mg to 2 mg) and gradually increase it as needed.
Consuming too much melatonin too fast can lead to adverse side effects such as grogginess, sluggishness, or even vivid dreams. These effects may be worse, especially for older adults [3].
Is 20mg of melatonin too much?
Taking more than 10 mg of melatonin supplement daily is usually not recommended as it can increase the risk of melatonin overdose. You want to follow the prescription labels or the recommended guidelines. For adults, this means no more than 10 mg a night, and for young children, no more than 3 mg a night [4].
Is melatonin safe for kids?
Melatonin is generally safe for kids to consume, however, the American Academy of Pediatrics (AAP) urges parents to be cautious and speak to a pediatrician before deciding whether their children should take melatonin supplements [5]. The typical melatonin dose recommended for young children is between 2.5 mg to 3 mg and between 5 mg to 10 mg for adolescents [6].
Taking melatonin will not solve a child’s long-term sleep problems. Instead, maintaining a healthy bedtime routine requires discipline and hard work.
Side Effects of Melatonin
Common adverse side effects of melatonin frequently reported include [7], [8]:
- Daytime sleepiness
- Headache
- Dizziness
- Hypothermia
- Nausea
- Vivid dreams
- Nightmares
- Diarrhea
- Mood swings
Who Can Benefit from Melatonin Supplements
Melatonin supplements can be beneficial for people who want to fall asleep faster but are dealing with problems such as [1] :
- Jet lag
- Sleep disorders such as insomnia
- Delayed sleep-wake phase disorder
- Those who need help regulating their sleep-wake cycle
Can you take melatonin while pregnant?
In general, it is not recommended for pregnant women to consume melatonin supplements due to its little-known effects on babies and their health.
The lack of clinical trials of melatonin use during pregnancy and breastfeeding also makes it hard for researchers to conclude the safety of its use [9], [10].
Choosing the Right Melatonin Supplement
When it comes to finding the right melatonin supplement for you, you want to consider these key factors:
- Brand reputation: Ensure that you are choosing a brand that is reputable and has its ingredient list and dosage instructions clearly printed on the label.
- Safety certification: You also want to opt for USP-certified or NSF-certified supplements as an indication that these dietary supplements have met the required safety and quality standards.
- List of ingredients: If you have any allergies, you want to take note of the potential allergens or additives that are found within.
Tips for Taking Melatonin for Better Sleep
To start taking melatonin to improve your sleep quality, consider following these tips:
- Start with a low dose: When taking it for the first time, you want to ensure that you start with a low dose and increase it if necessary. That way, you will not experience unwanted adverse effects.
- Take before bedtime: Taking it 30 to 60 minutes before bedtime can help to regulate your sleep-wake cycle.
- Complement it with good sleep hygiene: Pairing it with good sleep hygiene practices can make it more effective in enhancing your overall sleep quality.
- Avoid using it for long periods: Melatonin is generally meant to be used as a short-term treatment for sleep problems. Relying on it for long periods will not only reduce effectiveness but also result in dependency.
Conclusion
Overall, melatonin supplements are useful sleep aids for improving sleep quality. If you do need to take them, ensure that you are not taking more than 10 mg for adults and no more than 3 mg for young children. It’s also important that you consult a healthcare provider before taking them for your safety.
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