Meanwhile, taking the plunge into prescription sleep medications, such as Ambien, carries a risk of dependence creating another problem instead of a solution! For many people with sleep problems, taking a melatonin supplement before bed seems like the best option. But is melatonin safe to take? The hormone melatonin comes from a small gland in the brain called the pineal gland, whose primary job is melatonin production.
This is why you generally feel sleepy around the same time every night. Normally, melatonin levels increase at night. The reasons why are varied; some people struggle to sleep well when they have certain medical or mental health conditions, like anxiety or depression , while others can trace their sleeplessness to situational or environmental causes.
Not making enough melatonin can lead to the occasional sleepless night, but it can also cause primary sleep disorders like insomnia, sleep apnea, circadian rhythm sleep disorder, and restless leg syndrome. Sign up for Melatonin price alerts and find out when the price changes! Get Price Alerts. Melatonin may be used to improve sleep onset, sleep time, or sleep quality. There are several scenarios where you might benefit from taking melatonin for sleep, according to the National Center for Complementary and Integrative Health NIH.
These include:. If you deal with insomnia , you might do anything for relief. But while side effects are less common with melatonin compared with other sleep aids, you may experience a few if you overdose and take too much.
But while overuse might not cause death, it can cause a few of the below symptoms: 3. Generally speaking, most people produce enough melatonin to sleep well. Melatonin needs vary from person to person.
Since melatonin can have many effects on the body, like all drugs, it should be taken at the lowest dose possible, warns Dr. With that being said, start with a low amount. If you still have problems sleeping, gradually step up your dose until you find an amount that improves sleep without causing side effects.
Less is more with melatonin to avoid sleep inertia. Some people complain of a hungover or groggy feeling in the mornings due to remnants of the sleep aid remaining in their bloodstream. Melatonin is also safe for children. Infants may only need 1 mg; older children between 2. Again, start your child at a lower dose, and then gradually increase the amount of melatonin as needed. Talk to your doctor for advice on appropriate dosages. As a general rule of thumb, consult your doctor before taking any new herbs or supplements.
Melatonin hormone secreted by pineal gland red at night, regulates body's daily biological rhythm depending on luminosity as light regulates its secretion via a path involving the suprachiasmatic nucleus green , the paraventricular nucleus yellow and the preganglionic sympathetic neurons. Related Stories. Already a print subscriber?
Go here to link your subscription. Need help? Visit our Help Center. A meta-analysis that included 1, study participants found that melatonin decreased the amount of time that it took the participants to fall asleep compared with a placebo. It also increased the duration of their sleep. Other research has suggested that melatonin can improve sleep in people with:.
The ideal dosage for melatonin varies from person to person. Various factors, such as body weight , metabolism, and overall health, may also influence the way that the body responds to melatonin. A typical dose of melatonin is between 1 mg and 5 mg. It is best to take this about an hour before bed.
People can try starting with a low dose and looking for any adverse side effects. They can then gradually increase the dose until their sleep improves, if necessary. It is important not to take more than 5 mg unless a doctor recommends a higher dose. One of the most common side effects of melatonin is drowsiness. Some people may notice that they feel sleepy or groggy the morning after taking melatonin.
Taking melatonin earlier in the evening or reducing the dose may help a person wake up feeling refreshed. In some people with dementia , melatonin may trigger a bad mood. Although melatonin is a natural chemical, it is important to treat it the same as any other medication.
It is possible for melatonin to interact harmfully with other drugs by reducing their effectiveness, triggering negative side effects, or changing the way that the body metabolizes the drug. People who take other medications should talk to a doctor before trying melatonin.
As with any medication, an allergic reaction is possible. People with a history of allergic reactions to supplements should avoid melatonin. Anyone who notices signs of an allergic reaction, such as itching or hives , should contact a doctor. If a person has trouble breathing or feels as though they are choking, they should go to the emergency room or call
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