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Melatonin is a sleep hormone that is naturally produced in the body. The pineal gland of the brain is the main source of this naturally produced hormone. However, the hormone is found in the bone marrow, eyes, and gut as well. It is considered a sleep hormone as it not only helps you to have quality sleep or lets you fall asleep fast, but it signals the body parts when it is time for relaxing and enjoying a quality sleep.
Melatonin supplements are usually available in 5mg packs. However, one can take the melatonin supplement from 1mg-10mg according to their need. The low level of melatonin production in the body often leads you to experience insomnia. Sometimes, poor sleep/wake cycle for a few days can also cause an imbalance in melatonin production. Taking melatonin 1mg, 3mg, 5mg, and 10mg supplements according to what your body needs, restores the disrupted balance and promotes sound sleep.
People who face occasional problems with sleep or are on the verge of developing an insomniac habit can start taking Melatonin 3mg supplements. The effect of the 3mg supplement stays for 5 hours. So, once you start taking the supplement half an hour or one hour before sleep, you will be able to fall asleep on time and can beat the insomniac habit within a few days.
Every 3mg melatonin supplement consists of pure and active melatonin substances. The other ingredients of this supplement including magnesium stearate, silica colloidal anhydrous, and cellulose microcrystalline are present in each tablet at a very minimal level. No presence of allergens or fillers has been found in the melatonin supplement.
It is a quite common practice for many adults to use Melatonin to recover from their sleep issues. The supplement is also given to children who often find it difficult to fall asleep on time. The proper use of Melatonin would be to take it in the right amount, and that too at the right time. It works best to fix your sleep/wake cycle when you take it 30-60 minutes before sleep. The recommended beginning dosage is 1mg or 2mg. You can increase the dose gradually, but should not take more than 10mg in a day. It is not recommended for long-term use. Within a few days of melatonin intake, you will be successful in restoring the melatonin production in your body.
The main purpose of Melatonin is to restore the sleep/wake balance that your body requires. The supplement works in your body’s circadian rhythm to promote your sleep. Usually, the natural production of melatonin occurs in the body at night time, influenced by darkness. The users of melatonin supplements can treat their sleep disorders, sleep disturbances due to shift work, occasional insomnia, jet lag, and delayed sleep issues by themselves.
For the best sleep results by taking melatonin supplements, you need to take the medicine 30 to 60 minutes before sleep based on the usual time when you sleep. For instance, if you usually sleep at 8 PM and get up at 4 AM, you should take the medicine from 6.30 PM to 7 PM. Similarly, if you usually sleep at 11 PM, you can take the medicine after dinner. This practice will help you to fall asleep as soon as you hit the bed.
If only one tablet works for you, then you can maintain that dosage. However, if you need to increase the dosage, you can gradually increase it to 2-3 tablets. If you are taking 5mg tablets, you should not take more than 2 tablets a day as taking more than 10mg will be considered an overdose.
Melatonin production in the body is essential as it determines how your body gets the rest it needs. So, any imbalance or anomaly in melatonin production will start causing problems, lead you to face significant sleep disturbances, break natural sleep patterns, and even make you suffer from insomnia in the coming days.
Taking as little as Melatonin 1mg supplement can fix this problem. It works enormously for people who are encountering sleep issues due to jet lag or over-tiredness. You can increase the dose and take 5 mg or more based on what you need and the amount your body can permit. Other than fixing sleep disorders, difficulty in falling asleep, or insomnia, the supplements have other health benefits too. It helps with eye health, acid reflux, tinnitus, migraine, and keeping up brain health.
Some of the very common side effects of Melatonin include -
Sleepy feeling
Dizziness
Dry Mouth
Restless Feeling
Stomach ache
Headache
Nausea
Adults under the age of 55 can take Melatonin supplements to treat their long-term sleep problems or short-term sleep problems. People above 55 years can take Melatonin supplements at a low dose for the short term. Children with chronic sleep issues can also be given Melatonin when needed. However, the dosages for children should be determined by a doctor based on their health condition and needs.
If you are under any of these health conditions mentioned below, you should avoid taking Melatonin or consult a doctor before taking it.
If you are pregnant
If you are breast-feeding
If you have any autoimmune disorder
If you have any seizure disorder
If you have a history of hormonal issues
If you have any liver or kidney issues
If you are suffering from chronic depression
If you are 65 years old or above
If you are taking medicines like blood thinners, beta-blockers, or calcium blockers
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