How many 3mg melatonin can i take. Melatonin Dosage Guide: Safe Usage and Avoiding Overdose
How much melatonin is safe to take. What are the signs of melatonin overdose. How to determine the right melatonin dosage for better sleep. Is it possible to become dependent on melatonin supplements.
Understanding Melatonin and Its Role in Sleep Regulation
Melatonin is a crucial neurohormone that plays a vital role in regulating our sleep-wake cycle. Produced naturally by the pineal gland, this hormone is gradually released into the bloodstream as our bodies prepare for sleep. However, some individuals may experience difficulties falling asleep or staying asleep due to insufficient melatonin production.
For those struggling with sleep issues, melatonin supplements have become a popular over-the-counter option. Dr. Ofer Jacobowitz, an otolaryngologist and sleep expert based in New York City, explains, “Melatonin can be useful when you are trying to advance your bedtime, especially when combined with reducing light exposure two hours before bedtime.”
The Safety Profile of Melatonin Supplements
While melatonin supplements are generally considered safe for short-term use in healthy adults, it’s essential to understand the potential risks associated with their use. When used appropriately for one to two months, melatonin supplements typically pose minimal risks. However, as with any supplement, there is a possibility of overdosing if not taken correctly.
Can you become dependent on melatonin supplements?
Unlike some sleep medications, melatonin is not known to cause physical dependence. However, it’s important to use melatonin as directed and not rely on it as a long-term solution for sleep problems without consulting a healthcare professional.
Recognizing the Signs of Melatonin Overdose
While serious side effects are less common with melatonin compared to certain other sleep aids, taking too much can lead to uncomfortable symptoms. It’s crucial to be aware of the potential signs of melatonin overdose, which may include:
- Headache
- Dizziness
- Nausea
- Excessive drowsiness
- Irritability
- Symptoms of depression and anxiety
- Stomach cramps
- Mild tremors
- Low blood pressure
If you experience any of these symptoms after taking melatonin, it’s advisable to consult with a healthcare professional.
Determining the Right Melatonin Dosage
Finding the appropriate melatonin dosage can be challenging, especially since some brands may recommend higher doses than necessary. It’s always best to consult with a healthcare provider to determine the optimal dosage for your individual needs.
What is the recommended starting dose for melatonin?
Most experts suggest starting with a low dose of melatonin, typically between 0.3 to 1 mg. This conservative approach allows you to assess your body’s response and minimize the risk of side effects. If needed, you can gradually increase the dose under the guidance of a healthcare professional.
Dr. Jacobowitz advises, “Since melatonin can have many effects on the body, like all drugs, it should be taken at the lowest dose possible.” This approach helps mitigate the risk of sleep inertia, a groggy feeling that can occur the morning after taking too much melatonin.
Melatonin Dosage Guidelines for Different Age Groups
The appropriate melatonin dosage can vary depending on age and individual factors. Here are some general guidelines to consider:
Adults
For most adults, a dose of 1 to 3 mg taken 1 to 2 hours before bedtime is often sufficient. Some individuals may find relief with as little as 0.3 to 0.5 mg.
Children and Adolescents
The American Academy of Sleep Medicine recommends that parents consult with a physician before giving melatonin supplements to children. Dosages for children, when recommended by a healthcare provider, are typically lower than adult doses.
Older Adults
Older adults may be more sensitive to the effects of melatonin. It’s advisable to start with a lower dose, such as 0.3 to 1 mg, and adjust as needed under medical supervision.
Potential Interactions and Precautions
While melatonin is generally considered safe, it’s important to be aware of potential interactions with other medications and certain health conditions.
Does melatonin interact with any medications?
Melatonin can interact with various medications, including:
- Blood thinners
- Diabetes medications
- Immunosuppressants
- Birth control pills
Always inform your healthcare provider about all medications and supplements you’re taking before starting melatonin.
Special Considerations for Pregnant and Breastfeeding Women
Due to limited research on the effects of melatonin supplements during pregnancy and breastfeeding, it’s crucial for women in these situations to consult with their healthcare provider before using melatonin.
Optimizing Melatonin Use for Better Sleep
To maximize the benefits of melatonin supplements while minimizing potential risks, consider the following tips:
- Start with the lowest effective dose
- Take melatonin 1 to 2 hours before your desired bedtime
- Create a consistent sleep schedule
- Limit exposure to blue light from screens before bedtime
- Avoid alcohol and caffeine close to bedtime
- Create a relaxing bedtime routine
Alternative Approaches to Improving Sleep Quality
While melatonin can be an effective short-term solution for some sleep issues, it’s important to consider other strategies for improving sleep quality:
What are some natural alternatives to melatonin supplements?
Consider trying these natural approaches to improve your sleep:
- Practicing good sleep hygiene
- Implementing relaxation techniques like meditation or deep breathing exercises
- Engaging in regular physical activity (but not too close to bedtime)
- Creating a sleep-friendly environment with comfortable bedding and optimal room temperature
- Trying herbal teas like chamomile or valerian root
When to Seek Professional Help for Sleep Issues
If you find yourself consistently relying on melatonin supplements or experiencing persistent sleep problems, it may be time to consult a healthcare professional. A sleep specialist can help identify underlying causes of sleep disturbances and provide personalized treatment options.
How can a sleep study benefit those with chronic sleep issues?
A sleep study, or polysomnography, can provide valuable insights into your sleep patterns and help diagnose conditions such as sleep apnea or restless leg syndrome. This information allows healthcare providers to develop targeted treatment plans that address the root causes of sleep disturbances.
In conclusion, while melatonin can be a useful tool for managing short-term sleep issues, it’s essential to use it responsibly and under the guidance of a healthcare professional. By understanding the appropriate dosage, potential side effects, and alternative approaches to improving sleep quality, you can make informed decisions about your sleep health and overall well-being.
Can You Overdose on Melatonin? How to Determine the Right Dosage
Tossing and turning night after night can take a toll on your mental and physical health. This can make you feel sluggish, irritable, and achy throughout the day. So naturally you might seek a sleep aid for better rest.
Some people see results with over-the-counter and prescription sleeping pills. But before going down this path, consider a natural approach, like melatonin supplements.
“Melatonin is a neurohormone that controls our sleep-wake cycle, and many formulations and dosages are available over the counter,” explains Ofer Jacobowitz, MD, PhD, an otolaryngologist and sleep expert based in New York City. “It can be useful when you are trying to advance your bedtime, especially when combined with reducing light exposure two hours before bedtime.”
Melatonin is naturally produced by the pineal gland and gradually released into your bloodstream as you prepare for sleep. (1) But if your body doesn’t produce enough of this hormone, you may have problems falling asleep or staying asleep.
(2)
Melatonin supplement use for one to two months is generally safe for most healthy adults when taken appropriately, but it is possible to overdo it. Read on to learn how to recognize a melatonin overdose.
What Are Signs of a Melatonin Overdose?
If you deal with insomnia, you might do anything for relief. Melatonin is a popular go-to sleep aid that is available without a prescription, but there is a risk of unwanted side effects. (3)
But while serious side effects are less common with melatonin compared to certain other sleep aids, you may experience substantial side effects if you overdose and take too much.
Overuse of melatonin can cause some of these symptoms: (3)
- Headache
- Dizziness
- Nausea
- Drowsiness
- Irritability
- Depression and anxiety
- Stomach cramps
- Mild tremors
- Low blood pressure
What Is the Right Dosage of Melatonin: How Much Is Too Much?
Knowing how much melatonin to take is tricky, especially since some brands may recommend a dosage that’s more than your body actually needs.
Experts recommend consulting with your doctor to determine the dosage that is best for you. (3)
As you shop around, you’ll find that some melatonin supplements contain as much as 5 to 10 milligrams (mg) per serving. But remember: Over-the-counter supplements are not regulated by the U.S. Food and Drug Administration, so the amount of melatonin actually in a supplement may vary from what is listed.
Generally speaking, most people produce enough melatonin to sleep well. (2) If you need a little extra to reset your sleep cycle, you probably don’t need more than 3 mg. (2) Some people sleep better with as little as 0.3 to 0.5 mg. (5)
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. Jacobowitz.
It’s best to start with a low amount, and 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. (5) This is a common problem with some sleeping pills. Some people complain of a hungover or groggy feeling in the mornings due to remnants of the sleep aid remaining in their bloodstream.
This effect doesn’t typically occur with melatonin, but it can happen if you take too much the night before. (3)
The American Academy of Sleep Medicine recommends that parents consult with physicians before giving a melatonin supplement to a child. (6)
Likewise, if you are pregnant or breastfeeding, talk to your doctor before trying melatonin, as there is not enough research about the potential side effects of melatonin supplements related to pregnancy. (7)
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Written by
Juhi Modi
Medically reviewed by
HaVy Ngo-Hamilton, Pharm.
D.
| Aug 26, 2022
Melatonin is a hormone naturally produced by the central nervous system in the pineal gland, which is located in the brain. Melatonin release is correlated with the time of day. For example, melatonin levels are lowest during the day and peak during the evening when it is dark. Melatonin secretion regulates the body’s circadian rhythms while synchronizing the sleep-wake cycle throughout the day. Functional, appropriate levels of melatonin promote consistent, quality sleep.
Melatonin supplements are available over the counter. According to the CDC, in 2012, over 3 million Americans used these supplements to help with situational stress and sleep problems like insomnia and jet lag. There is no doubt that such statistics have multiplied since 2012. In fact, Americans spend nearly one billion dollars a year on melatonin. A common question pharmacists get asked is if melatonin is safe and what dose of melatonin amount would be considered too much.
Please continue reading to find out.
How do melatonin supplements work?
The pineal gland in the brain is responsible for natural melatonin production in the body. “It doesn’t make you sleepy, but as melatonin levels rise in the evening, it puts you into a state of quiet wakefulness that helps promote sleep,” explains Johns Hopkins sleep expert Luis F. Buenaver, Ph.D., C.B.S.M.
Taking melatonin can help with a range of sleep problems such as:
- Primary sleep disorders like insomnia
- Delayed sleep-wake disorder
- REM sleep behavior disorder
- Shift work sleep disorder
- Jet lag
- Sleep problems in children with autism spectrum disorder or attention deficit hyperactivity disorder (ADHD)
What is a safe melatonin dosage?
The U.S. Food and Drug Administration (FDA) does not regulate melatonin because it is a dietary supplement. Therefore, there isn’t much information on specific dosage recommendations.
Studies have shown that 0.5 mg to 3 mg doses of melatonin are adequate to help in falling asleep and staying asleep. You should take the lowest dose of melatonin that helps you sleep. Your doctor or sleep specialist may also recommend a dosage.
FAQ on Melatonin Dosage
Is it safe to take 10 mg of melatonin?
Melatonin is generally considered safe to take every night at doses between 0.5 mg and 5 mg. A safe starting dose of melatonin is between 1 mg and 5 mg for adults. More melatonin can cause side effects, particularly in older adults. For older adults, lower doses, such as 1 mg, are usually considered enough melatonin.
How many 10 mg melatonin should you take?
In adults, 10 mg is the maximum recommended dosage. However, most people do not need doses of melatonin this high. While there is no risk of addiction, research shows that melatonin administration is effective at the lowest dose for the short term. Doses of melatonin in the range of 1 mg to 5 mg can help promote good sleep quality and normal circadian rhythms (sleep-wake cycles).
If sleep problems persist after taking supplemental melatonin for 1-2 weeks, you should consult a sleep specialist.
Can I take 20 mg of melatonin?
Taking melatonin at a dose of 20 mg is not recommended. It can lead to a melatonin overdose. This can cause daytime sleepiness, headaches, and dizziness. To avoid an overdose on melatonin, you should not take more than 10 mg.
How much melatonin is too much melatonin?
Anything over 10 mg for adults and 5 mg for children is too much melatonin. Taking too much melatonin can cause dizziness, headaches, and lethargy. It can also have a negative effect on your sleep cycle, leading to temporary or even permanent trouble sleeping. If you’ve taken an overdose of melatonin, the best thing to do is wait for it to leave your system. Melatonin levels will come back down to normal in about 5 hours.
What are the side effects of taking melatonin?
Melatonin supplement is generally safe and has fewer side effects than prescription drugs that are used to promote better sleep.
However, melatonin can cause mild side effects such as:
- Dizziness
- Drowsiness
- Headache
- Nausea
- Bedwetting in children
Less commonly, melatonin can cause side effects such as:
- Mild tremors
- Abdominal cramps
- Irritability
- Confusion/disorientation
- Depression and anxiety
- Low blood pressure
Which medications interact with melatonin?
You can purchase melatonin over the counter without a doctor’s prescription. However, melatonin can have drug interactions with many different types of prescription medications, such as:
- Anticoagulants (Blood thinners, antiplatelets, certain herbal products and supplements—melatonin can increase the risk of bleeding in people taking blood thinners.
- Blood pressure drugs—you can have worsening blood pressure control with melatonin intake.
- Diabetes medications—melatonin can affect blood glucose levels.
- Anticonvulsants—melatonin can make epilepsy drugs less effective.
- Contraceptive drugs— this drug combination can cause additive sedative effects; in addition to that, you can have increased side effects of melatonin if you’re on birth control pills.
Who should not take melatonin?
According to John Hopkins Medicine, pregnant or breastfeeding women should not take melatonin. Also, people with certain health conditions like autoimmune disorders, seizure disorders, and depression should avoid melatonin; however, if you have one or more of these conditions, talk to your doctor about the safety and efficacy of melatonin use. Melatonin supplements can raise blood sugar levels; they can also increase blood pressure in people who are on medications to lower blood pressure. If you have diabetes, high blood pressure, or take other drugs, talk to your healthcare provider before taking melatonin.
Wrapping up
Melatonin supplements can help promote restful sleep, overcome jet lag, and treat certain sleep disturbances such as those experienced by night shift workers.
Taking supplemental melatonin is generally safe. However, there is no standard recommended dosage of melatonin. Talk to your doctor about how much melatonin is safe for you and how long you should take melatonin supplements. You can also use our BuzzRx Prescription Discount Card to start saving on melatonin and, if needed, other sleep aids on www.buzzrx.com/search.
References:
- https://www.businessinsider.com/melatonin-sales-spiked-coronavirus-pandemic-2021-1
- https://www.hopkinsmedicine.org/health/wellness-and-prevention/melatonin-for-sleep-does-it-work
- https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know
How to take melatonin correctly: dosage, timing, compatibility
Many have heard about melatonin: it fights insomnia, improves the quality of sleep, and also helps our body adapt when changing time zones.
It would seem that melatonin is a “magic pill” that will make our sleep stronger and healthier.
But still, do not forget that melatonin is still a hormone, and in order to really get the maximum benefit from the course, it is important to understand how the supplement works and what mistakes can be made when taking melatonin.
What you need to know before taking melatonin
Melatonin is a substance that tends to accumulate in our body. It begins to be actively produced from 11-12 at night and its concentration decreases closer to 4-5 in the morning, but this is provided that sleep hygiene has been observed.
The main enemy of melatonin is light, and it does not matter if it is of artificial or natural origin. In order to “immerse” our body into sleep and recovery mode, there should be no lighting in the room.
It is known that the concentration of melatonin decreases significantly with age, which is associated with shallow sleep and earlier awakening in the elderly.
When the mode is disturbed, which is associated with a “nightly” lifestyle, the body does not produce enough melatonin.
The credit that we take from our body when we are awake at night provokes a decrease in immune defenses, metabolic disorders, and an increase in the concentration of another hormone – cortisol.
The course of melatonin in supplements allows you to even out the natural production of the hormone of the night, thereby improving not only the quality of sleep, but overall health.
How to take melatonin correctly
Several important points should be considered when taking the supplement:
- feature of the action;
- time;
- dosage.
Melatonin is not a sedative drug, it cannot instantly “calm down” the nervous system and make you fall asleep. Additional intake of the hormone allows you to increase its concentration in the body, thereby making it easier to fall asleep in a situation where the conditions for sleep hygiene were observed.
This implies another rule: you need to take melatonin at least 1.
5 hours before bedtime , this is exactly how much is needed for the concentration of this hormone to reach the desired level for comfortable falling asleep.
A single dosage of melatonin should not exceed 6 mg. It is best to start with a dosage of 3 mg 2-3 times a week. To combat insomnia, fast-dissolving melatonin (Fast Dissolve) is suitable.
And most importantly, don’t treat melatonin supplements as a “targeted” sleep aid. An additional intake will help to establish a lost regimen for a while and help the body recover, but it is also important to adjust your lifestyle: do not stay up at night, give up any gadgets at least an hour before bedtime, do not overeat, stop smoking and minimize the amount of alcohol.
Melatonin compatibility with other supplements
What can melatonin be combined with? The most popular melatonin combinations are:
- melatonin + magnesium: when taken together, it helps to make falling asleep easier, relieve accumulated tension and alleviate “irritating” factors that can interfere with sleep;
- melatonin + glycine: a combination that helps enhance the effect of each supplement;
- melatonin and tryptophan (5 htp): this combination is possible if tryptophan is taken during the daytime, but it should be remembered that tryptophan is already involved in the synthesis of natural melatonin, so you need to be especially careful in choosing the dosage.
Attention! The article is written for educational purposes, it is not a medical recommendation. Before use, be sure to consult a specialist!
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How much melatonin should you really take ?
Melatonin is one of the world’s most popular sleep supplements. In the US alone, more than 3 million people take melatonin supplements to help them fall asleep and wake up less at night (1).
Melatonin is naturally present in your body, is relatively safe, and unlike some prescription sleeping pills, melatonin is not addictive.
When used in low doses, melatonin is generally safe and a great way to keep your body healthy by encouraging regular restful sleep (2). But always seek the advice of your healthcare provider before using melatonin as a sleep aid. Never exceed the recommended dose and do not take it during the day.
What is melatonin and how does it work?
Melatonin is a natural hormone produced by your brain. It is responsible for maintaining your body’s circadian rhythm, which is your natural 24-hour sleep-wake cycle (3). Your body should naturally produce and release more melatonin in the evening and at night, with levels dropping by morning (4). Melatonin production is your brain’s way of telling your body it’s time for sleep.
This is a pretty smart hormone – it knows when it’s dark or light. Darkness causes your body to produce more melatonin, which then signals sleep and helps you fall asleep.
On the other hand, exposure to light reduces melatonin production and signals your body to wake up and be alert.
Research shows that some people who struggle to fall asleep or are unable to fall asleep may not produce enough natural melatonin (5). Thus, melatonin supplements are often used to regulate natural sleep-wake cycles. But melatonin supplements should only be used at appropriate times of the day and only in recommended amounts.
Too much melatonin
Some people make the mistake of believing that if a little melatonin helps, a lot will definitely help more. Unfortunately, this is not only wrong, but also dangerous.
Taking too much melatonin can damage your sleep cycle. It can also cause pain, nausea, dizziness, and irritability, all of which interfere with restorative sleep. If you go overboard with melatonin supplements or take it a second time, you may even wake up in the middle of the night and have difficulty falling asleep. As with any supplement, follow the recommended dose on the package or in the instructions provided by your doctor.
When should I take melatonin?
Time is of the essence with melatonin. Remember, your body should naturally produce more melatonin when it gets dark outside, so if you take supplemental melatonin too early in the evening – before the sun goes down or before you’re really ready to fall asleep for the night – you risk resetting the natural cycle, which trying to support your body. Don’t fight this natural flow.
Melatonin can be very helpful when your regular sleep pattern is disrupted. For example, if you have been flying across multiple time zones and have experienced jet lag, or if you have a long work week requiring late night shifts. In situations like this, melatonin supplements can help you get back into your natural rhythm.
There is another timing issue to be aware of. As you age, your body may naturally produce less and less melatonin(3). If you’re over 60 and struggling to fall asleep or waking up at night, low melatonin production could be part of the problem.
How much melatonin should I take?
It is best to take the smallest amount of melatonin that produces results. Generally, healthy adults can take 3 to 5 mg of melatonin for 60-90 minutes before they plan to fall asleep (6). This amount of time will allow your brain to recognize the extra melatonin and trigger a signal to help you fall asleep. (6) 2 to 12 mg taken at bedtime for up to 4 weeks can help bring your natural rhythm back to normal 6.
Melatonin for long sleep. Most studies have used 2 to 3 mg controlled release melatonin for up to 29 weeks. Doses up to 12 mg per day for shorter periods (up to 4 weeks) have also been studied (6).
Melatonin for blood pressure support 2 to 3 mg controlled-release melatonin for up to 4 weeks6 days (6).
The above dosages have been studied scientifically, but always check with your doctor first before adding melatonin to find the safest intake for your individual needs (6).
Sleep Melatonin
When you’re looking for the best melatonin to help you sleep, you’ll find many different melatonin dosages and types of melatonin supplements, from sustained release formulas to sublingual melatonin.
Each formulation has its own benefits and many options for optimal melatonin dosage and delivery.
Is melatonin safe for children?
Children who sleep well may perform better and worry less about their weight. They may also be less likely to get injured while playing sports and have a healthier immune system. In fact, some experts believe that many children who have trouble concentrating simply don’t sleep well and don’t rest well enough to pay proper attention in class(7).
Since sleep is so important, is it safe to give melatonin to a child to help him get the rest he needs? Unfortunately, there is not enough research on the use of melatonin in children to be sure. Melatonin is a hormone and should be used with caution, but some research suggests that a very low dose of liquid melatonin, used in limited amounts, can help children fall asleep (8).
Melatonin for children
Some parents use liquid melatonin to help their child fall asleep when their sleep patterns are disturbed, such as on vacation after a long day or two of travel, or when a busy schedule doesn’t give them enough time to sleep.
This is similar to how a shift worker can use melatonin to adjust the sleep-wake cycle after breaking out of a rhythm due to a change in work schedule. In both cases, the use is very short-term, limited. We recommend that you consult your doctor before giving melatonin to children.
The best way to help kids sleep better is to do what you were probably taught as new parents: set a good nighttime routine, dim the house lights about half an hour before putting the kids to bed, and turn on the electronics. and screens away.
Melatonin dosage for children
If you do decide to give your child melatonin after talking with your doctor, try the lowest dose he recommends. Melatonin dosages for children are often 0.5 to 6 mg (9), but never use more than necessary. Start with a very low dose 30-60 minutes before bedtime. Increase dosage only as needed and never take a higher dose than your doctor recommends.
Does melatonin have side effects? Is it possible to overdose on melatonin?
Melatonin has a reputation for being safe, and for the most part, this is true, although there are some medications that can interact with melatonin (10).
But it’s important to know that the right amount of melatonin for one person may be too much for another, and the side effects of taking too much melatonin will also vary from person to person(10).
When supplemental high doses of melatonin are available, it may be tempting to reach the maximum amount right away, but the best approach is to start at a very low dose and stick to the lowest effective dose for you. The “more is better” philosophy does not apply to melatonin.
Side effects of too much melatonin
Sleepiness the next day – Taking too much melatonin can cause you to be lethargic the next morning or sleepy at unexpected times (10).
Intense dreams – some people report having intense dreams or nightmares after taking too much melatonin (10).
Melatonin for children – because it is a hormone, side effects in children may be more problematic than in adults (10). Always check with your doctor before giving melatonin to a child.
Hypothermic effect – with the natural release of melatonin, there is a natural decrease in body temperature, so overuse can exacerbate this natural effect (11).
General melatonin side effects and warnings
It is important to consult your healthcare professional before starting any new dietary supplement, especially if you are taking prescription drugs, have a medical condition, are pregnant or breastfeeding.
However, melatonin is still considered “likely safe” for up to 2 years when used properly and “possibly safe” for long-term use. (12) Some people complained of headache, dizziness, stomach cramps, short-term feelings of depression and irritability. (12)
Pregnancy and lactation – Melatonin supplements are not recommended for pregnant or breastfeeding women because little is known about the potential effects. (1,3) Melatonin supplements can also interfere with ovulation, making it harder to conceive. (12)
Blood sugar and blood pressure – people with diabetes or high blood pressure should check with their doctor before taking supplemental melatonin as it can increase blood sugar levels in diabetics and increase blood pressure in people taking certain blood pressure medications.
(12)
Depression – melatonin may worsen symptoms of depression and cause short-term feelings of depression. (12)
The best advice is to start small and take your time. In other words, don’t go straight to the maximum dose you can find. After all, a low 0.3-1mg tablet may be just what your tired body needs.
Melatonin for Better Sleep
Melatonin supplements are a great way to relax your body and get it back on track. As we mentioned, we always recommend talking to your doctor about the best melatonin dosage for your needs, but we hope this article has helped you better understand your choices and how to use melatonin for sleep.
Resources
1 National Center for Complementary & Integrative Health. Melatonin. https://nccih.nih.gov/research/statistics/NHIS/2012/natural-products/melatonin (Accessed 01/19/2018)
2 Is Taking a Melatonin Dietary Supplement Safe? WebMD. https://www.webmd.com/sleep-disorders/tc/melatonin-overview#1 (Accessed 01/19/2018)
3 Melatonin.
University of Maryland Medical Center. https://www.umm.edu/health/medical/altmed/supplement/melatonin (Accessed 01/19/2018)
4 Melatonin: In Depth. National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/melatonin (Accessed 01/19/2018)
5 Neurobiology, Pathophysiology, and Treatment of Melatonin Deficiency and Dysfunction. US National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3354573/ (Accessed 01/19/2018)
6 Melatonin. WebMD. https://www.webmd.com/vitamins-supplements/ingredientmono-940-melatonin.aspx?activeingredientid=940 (Accessed 01/19/2018)
7 Why Your Child’s Behavior May Not Mean ADHD. St. Louis Children’s Hospital. http://www.stlouischildrens.org/articles/wellness/why-your-childs-behavior-may-not-mean-adhd (Accessed 01/19/2018)
8 Melatonin for Sleep in Children with Autism: A Controlled Trial Examining Dose, Tolerability, and Outcomes. US National Library of Medicine. https://www.ncbi.