Higher levels of melatonin have been measured in the fall and winter when the days are shorter, thus the reason you may be sleepier in the winter months. Research has found that taking melatonin in low doses is the most effective way to promote sleep if you are experiencing restlessness or insomnia.
Recommended doses of melatonin are from 0. When melatonin is used at higher doses, it tends to increase daytime sleepiness. Other side effects of too much melatonin can include reduced focus and concentration, feeling chilled reduced body temperatures and higher prolactin levels. The primary function of the prolactin hormone is to initiate lactation and enhance breast development.
If you find yourself taking higher doses of melatonin, you can decrease the dose by cutting your tablet in half or in quarters. Research indicates there are no side effects if you reduce the dose of melatonin you are taking. Take it an hour to an hour and a half before bedtime for a restful sleep when you need it. Are you taking too much melatonin to help you sleep?
It is not considered safe to take melatonin with alcohol. Because alcohol can disrupt your sleep quality and your natural melatonin levels , you should avoid mixing melatonin with alcohol. It is not recommended that you take melatonin with caffeine. Caffeine is a stimulant that disrupts your sleep-wake cycle and can affect your natural melatonin production. While melatonin is generally considered safe, it is possible to take too much. There is no official recommended melatonin dosage, and people can have different sensitivities to melatonin, so finding an appropriate dose can be challenging.
Moreover, because melatonin is not regulated in the U. Studies have found that some melatonin products can have nearly five times as much melatonin as their label claims, or much less. You may feel especially drowsy or groggy. Doses of 10 milligrams or higher can cause side effects like drowsiness and headache.
Other symptoms of melatonin overdose include:. To ensure safe usage , it is always a good idea to consult your doctor before taking any over-the-counter sleep aid , including melatonin.
They know your personal medical history and can best advise you on the appropriate melatonin dosage for your needs. They will also know whether melatonin might interact with any other medications you may currently be taking. Certain health conditions and medications may increase your risk of side effects when taking melatonin. If you take any of the following medications, be sure to talk to your doctor before taking melatonin:. Additionally, the following types of people may have an increased sensitivity to melatonin, and should avoid taking it before consulting their doctor:.
For many people, melatonin offers mild improvements to sleep problems when used on a short-term basis. For others, it may cause side effects or not impact sleep at all.
If you find your sleep problems persist after trying melatonin, it may be time to talk to a doctor. They can recommend other strategies for improving your sleep, such as better sleep hygiene, changes to diet and exercise, or cognitive-behavioral therapy for insomnia. They can also evaluate other possible causes for your sleep problems.
His research and clinical practice focuses on the entire myriad of sleep disorders. Looking for a natural alternative to sleep medications? Learn about the potential benefits and drawbacks of using ashwagandha for sleep.
Studies suggest warm milk before bed may help you sleep better. Learn more about this and other habits to incorporate…. Could drinking water before bed help you sleep better? It may actually be more disruptive to sleep. We highlight what…. Necessary cookies are absolutely essential for the website to function properly.
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Our editors and medical experts rigorously evaluate every article and guide to ensure the information is factual, up-to-date, and free of bias. Updated June 1, Written by Elise Chahine. Medically Reviewed by Dr. Abhinav Singh. When Should I Take Melatonin? Can You Overdose on Melatonin? Melatonin Dosage for Adults There is no official recommended melatonin dosage for adults, but a range of 0. Melatonin for Pregnant or Breastfeeding Women Pregnant and breastfeeding women should avoid using melatonin without first consulting their doctor.
Melatonin Dosage for Children Short-term use of melatonin in small doses appears to be safe and well-tolerated by most children. Sign up below for your free gift. Your privacy is important to us. Was this article helpful? Yes No.
National Center for Complementary and Integrative Health. Savage, R. In StatPearls. 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 can reduce the effectiveness of some prescription drugs, triggering possibly serious complications. Melatonin can increase the risk of bleeding. Melatonin may also increase blood pressure in people who take medication to control their hypertension. Autoimmune diseases are the result of an overactive immune system, and inflammation is a classic symptom on these diseases.
Melatonin can stimulate immune system activity, increasing inflammation and exacerbating an existing disease. These symptoms may improve once you stop taking the supplement or reduce the amount you take each night. In the case of a severe overdose or side effect — like an abnormally low blood pressure — see a doctor right away. You should also get medical help if you feel that the supplement interacts with your prescription medication.
For example, you might take your diabetes medication as scheduled to control your blood sugar, yet your blood sugar still remains elevated.
Medical treatment will focus on stabilizing your health.
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