Sleep disorders are a serious health problem that affects a person’s work capacity, health, and satisfaction with life. Melatonin is a natural hormone used for speeding up falling asleep and improving night sleep. Below, you will learn how to take melatonin to get the maximum benefit for your sleep quality?
When should you consider taking melatonin?
Chronic insomnia is considered when sleep disorders have lasted for more than 1 month. The best results are achieved when melatonin is taken for sleep disorders that have lasted less than 1 year. In case of long-term sleep disorders, the desired effect may take 2-3 weeks to appear.
Melatonin use is justified immediately if:
- Falling asleep takes 20 minutes or longer
- Maintaining sleep is difficult and you wake up repeatedly during the night
- You wake up too early or too late in the morning and cannot get out of bed
- In case of shift work when the sleep rhythm is disturbed
- On long flights
How much melatonin should be taken?
The melatonin dosage mainly depends on age and the severity of the sleep disorder. It is best to start with a lower dose of melatonin and gradually increase the dose if necessary. The classic dose for improving sleep is melatonin 1.99 mg. If increasing the dose to 5 mg of melatonin does not give the desired effect, it is worth consulting your doctor.
How to take melatonin?
The timing of melatonin intake before going to bed depends on the form in which melatonin is taken. Melatonin is fat-soluble and therefore gives the best results only in the form of an oil capsule. The sleep-inducing effect of melatonin in oil capsules occurs within 15 – 30 minutes.
In tablet form, the absorption of melatonin takes longer, and it should be taken about 1 – 2 hours before the desired sleep.
Here are the following recommendations to consider when taking melatonin:
- Take melatonin at the same time every evening
- Take melatonin with a glass of water to ensure faster and more effective absorption
- Start with a lower dose and gradually increase it if necessary
- If the desired effect has not occurred after 1 month, consult your doctor or pharmacist
How to take melatonin on long flights?
Crossing multiple time zones during a flight can disturb the circadian rhythm and cause related sleep difficulties. Generally, we can only shift our circadian rhythm by 1 hour naturally. For example, when flying through six time zones, it takes 4 – 6 days to adjust to the new time.
To alleviate jet lag on long flights, it is recommended to take melatonin 3 – 4 days before the trip. Upon arrival at your destination, it is advisable to continue taking melatonin for another 3 – 4 days before going to sleep.
How to take melatonin when working shifts?
Normally, melatonin production increases in the evening after darkness falls, reaching its peak between 2 – 4 AM, and then quickly decreases in the morning. Melatonin levels at night are 10 times higher than during the day. This is why melatonin is particularly suitable for shift workers who need to fall asleep during the day after a night shift.
How to make melatonin more effective?
Melatonin therapy is not advisable just for experimentation if the sleep rhythm has not been adjusted. An irregular sleep rhythm will prevent melatonin from working effectively and will not produce the desired results. Here are some suggestions to make melatonin more effective:
- Go to bed and wake up at the same time every day
- 1 hour before going to sleep, turn off glowing screens
- Avoid smoking, alcohol, and caffeinated drinks 4 hours before going to sleep
- Avoid fatty, fried, spicy, and sweet foods just before going to bed
- Use blackout curtains or blinds, and earplugs if necessary, to prevent light and noise from waking you up
Who should be cautious when taking melatonin?
Melatonin may not be suitable for everyone, and there are several contraindications. Here are some examples of people who should consult their doctor before taking melatonin:
- Pregnant women, breastfeeding mothers, and women planning pregnancy
- Children under 12 years old
- If you are sensitive to melatonin or any of its ingredients
- Some medications that may either enhance or reduce the effects of melatonin. These include certain antidepressants, anticonvulsants, and hormone medications.
Melatonin for children
Melatonin treatment for children under 12 years old is recommended only in extreme cases and for a short period of time, as the effect of melatonin on the child’s body is not fully understood.
How long to take melatonin?
As a person ages, the production of melatonin in the body decreases, and by the age of 55, melatonin is practically no longer produced. Therefore, in older age, melatonin can be taken regularly to correct sleep problems and maintain quality sleep.
Younger people are advised by sleep scientists to use melatonin rather as a short-term treatment, for a maximum of 3 months. If the sleep cycle is not corrected within this period, even with lifestyle changes, it is advisable to consult a doctor.
Which melatonin product to choose?
Melatonin is available in pharmacies in the form of capsules, tablets, drops, and sprays. When choosing a melatonin product, it is worth remembering that the best form of melatonin is oil, as it has good bioavailability and a fast effect. The best effect is achieved by melatonin that also contains plant components such as valerian and lemon balm. This combination effectively relieves daytime stress and anxiety, which often prevents falling asleep.
Take melatonin wisely and stay healthy!
