The general advice is to start with the lowest dose possible and increase it if necessary, till required effects are obtained. Some people naturally face issues with melatonin production, hence struggle with falling or staying asleep and can benefit from melatonin supplements. Melatonin is sensible to darkness and exposure to light, increasing in the first case (signalling to the body that it is time for sleep) and decreasing in the second (signalling it’s time to wake up). Melatonin is a natural hormone produced naturally by the brain (usually released in greater amounts during evenings and at night) to help the body regulate sleep wake cycles.
Whilst the above intake amounts have been studied scientifically, we reiterate the need to check with your doctor and not intake melatonin on your own without their advice.įorms of supplements generally available include tablets, sublingual liquid formulations, extended release or dual-release formulations. The table below summarizes the most common indications for therapy with melatonin-based products: Indicationĭaily, 30 min-1 hr before sleep (for up to 9 months)ĭaily, 30 min-1 hr before sleep (for up to 4 weeks)ĭaily, 30 min-1 hr before sleep (for up to 29 weeks)Īt bedtime, commonly taken starting the night of arrival at your destination, continuing for 2 to 5 days Signals to the brain when is time to sleep.įirst step in starting to take melatonin supplements is to talk to your doctor and ensure that you do not have any risk factors or that you are unlikely to suffer from adverse reactions.The main three effects of melatonin revolve around: One of the most popular sleep supplements, Melatonin based products are often used to regulate sleep disorders, being preferred to prescription sleep aids because it is unlikely to become addictive and can be used in generally low doses.
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