How to take Melatonin?

Melanie Ramos 6 min. of reading To Sleep Well Leave a comment

Do you know what the circadian cycle is? Well, regulating it is, plain and simple, the main job of melatonin (more info), that natural hormone your body produces. Once it’s balanced, you can bet your sleep quality will be “outstanding.” So, we’re going to tell you everything you want to know about how to take melatonin (the right way). Let’s get started!

Index

1 What’s the melatonin dose for adults?
2 When should you take the “sleep hormone”?
3 Who is it recommended for?
4 Busting myths about Melatonin
5 Is it advisable to give it to kids?

What’s the melatonin dose for adults?

The first thing we want to tell you is that you can buy melatonin (click) in tablets, capsules, drops, and even sublingual tablets. The recommended daily dose for sleep depends on age and treatment type and ranges between 0.5 and 10 mg per day.

The benefits of this amazing hormone have been deeply studied (more) and results show that it helps fight insomnia across all age groups, so from kids to seniors, everyone wins!

However, it seems its effect varies depending on the dose and higher doses don’t necessarily bring greater benefits for sleep disorders. Remember, moderation is key—don’t overdo the dose.

Is the melatonin dose different for adults or seniors? NO, and if you’re using it to help rest, a dose from 0.1 to 10 mg will be enough to get your sleep rhythm back and say goodbye to insomnia.

Take note: melatonin is a hormone, and as such, taking it causes your body to stop producing its own and triggers a feedback cycle. The result? Its production often decreases. That’s why you should NOT take melatonin in amounts higher than the effective dose. In this case, lower doses tend to be more effective—in other words, with melatonin, “less is more.”

When should you take the “sleep hormone”?

The golden rule for melatonin is to take it about 30 minutes before going to bed.

Why? Melatonin is a hormone naturally produced by your body at night to promote sleep, so it should always be taken at night, about half an hour before hitting the sack.

Is tiredness a side effect of melatonin? NO! The goal of taking this hormone is to make you feel tired, and that’s exactly the effect you want. In that case, it would be pretty ironic to think the desired effect is a problem. If you’re taking melatonin, you’ll know what it means to fall into a deep, restful sleep. Take it before bed and you’ll rest for a full 8 hours.

Find out more about its link to sleep – Is it true that Melatonin is good for sleeping? Check it out here!

Who is it recommended for?

More than for a specific group, melatonin is recommended during periods of insomnia, whether caused by stress or other factors.

Here are the main ones!

Work shifts with split hours
Chronic insomnia or trouble falling asleep
Need for help regulating the sleep-wake cycle in blind people
Jet Lag

Busting myths about Melatonin

There are lots of common mistakes about taking melatonin. Time to bust some myths!

Taking it earlier makes it work better. Wrong! Some people think the earlier they take melatonin to sleep, the stronger the effect. So they take their tablet early and if it doesn’t work fast, they take another. Don’t follow this pattern.
You need a second dose at midnight. Wrong! Some people wake up at night and take a second dose of melatonin. This isn’t a serious problem but it’s definitely not safe or right for your health. Remember, the higher the dose, the greater the chance of unwanted side effects, like morning grogginess.

Is it advisable to give it to kids?

The melatonin naturally produced is totally safe, but is it advisable to give melatonin supplements to kids?

Almost all kids produce enough melatonin on their own, so they don’t need supplements. However, some have insufficient production, which suggests supplementing. The same goes for kids with certain conditions who are perfect candidates to benefit from melatonin’s health perks.

Although there are few “double-blind placebo-controlled” studies on melatonin benefits for kids, there are plenty of “open” and “crossover” studies on the subject.

Based on these results, melatonin is ideal for kids with the following issues:

Recommended Melatonin Dose for Adults

Autism
Developmental disorders
ADHD
Neurological problems
Asperger syndrome
Blindness
Severe sleep disorders
Cerebral palsy

There’s no evidence supporting its use in kids with fibromyalgia, although since sleep/wake cycle disruption is a common symptom, it might also help in these cases.

And what about the dose?

In most studies with melatonin for kids, the dose given was 1 to 6 mg of this hormone at night, although other studies show that lower amounts, as little as 0.1 mg, could be effective and cause fewer problems like nightmares or morning drowsiness.

Does it have side effects for kids?

A possible side effect of melatonin for kids is morning sleepiness. Also, a small percentage reported nightmares, brief headaches, or mild bedwetting.

Although there are very few reports in the last decade about kids taking melatonin, thousands of autistic children have been taking “the sleep hormone” supplements for long periods without any issues.

Is it safe for kids with seizures?

A clinical study on kids with disabilities showed one had a first seizure after taking melatonin, so doctors are cautious about giving it in these cases.

Still, other studies report cases where kids with seizures improved after receiving melatonin. This leads us to conclude that, except for some kids who might have problems, melatonin is generally beneficial for kids with seizures.

Melatonin and kids with autism, are they a good match?

Various studies have shown that melatonin and kids with autism usually make a good pair. This is especially important given the rise in autism cases recently.

After reviewing many studies, researchers concluded that melatonin supplements in autism spectrum disorders are linked to better sleep parameters, improved daytime behavior, and minimal side effects.

As you’ve seen, it’s no coincidence melatonin is known as the “sleep hormone.” A substance that delivers its sleep-inducing effects at all ages becomes the “star” supplement for insomnia. If that’s your case, we can only say one thing: good night!

Here’s more info about this product:

Does this product have any contraindications?
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