How many melatonin pills can you safely take. What are the recommended doses for adults and children. Can melatonin cause an overdose. What are the symptoms of taking too much melatonin. How to get help if you’ve taken too much melatonin.

Understanding Melatonin: Nature’s Sleep Aid

Melatonin is a hormone naturally produced by the human body to regulate sleep-wake cycles. In recent years, it has gained popularity as an over-the-counter dietary supplement to aid with sleep issues. Available in various forms such as pills, creams, gargles, and gels, melatonin is generally considered safe for short-term use. However, it’s crucial to understand proper usage and potential risks associated with this supplement.

Recommended Melatonin Dosages: Finding the Right Balance

Determining the ideal melatonin dosage can be challenging, as individual responses vary based on factors such as age, gender, sleep issues, and overall health. While there’s no universally agreed-upon dose for treating insomnia, many studies have explored dosages ranging from 0.1 to 10 milligrams.

For adults, healthcare professionals often recommend starting with 2 to 3 milligrams. The general guideline suggests that adults can typically take up to 8 milligrams per day for about 6 months. Children, on the other hand, are usually advised to take around 3 milligrams daily for up to 3 months.

Factors Influencing Melatonin Dosage

• Age and gender
• Severity of sleep issues
• Underlying health conditions
• Timing of melatonin intake
• Individual body chemistry

It’s important to note that melatonin supplements are not regulated by the FDA for indication, potency, or purity. Studies have shown that the actual melatonin content in supplements can vary significantly from what’s listed on the label, ranging from 83% to over 478% of the stated amount. This inconsistency underscores the importance of starting with a lower dose and consulting with a healthcare provider.

Can You Overdose on Melatonin?

While it’s possible to experience adverse effects from taking too much melatonin, a life-threatening overdose is extremely rare. Unlike many other sleep aids, researchers have been unable to determine a lethal dose (LD50) for melatonin. Even in animal studies, very high doses did not prove fatal.

However, this doesn’t mean that excessive melatonin consumption is without risks. Taking too much can lead to unpleasant side effects and potentially disrupt your natural sleep-wake cycle.

Common Side Effects of Melatonin

• Headache
• Dizziness
• Nausea
• Drowsiness

Less Common Symptoms of Excess Melatonin

• Short-lasting depression
• Mild anxiety
• Tremors
• Stomach cramps
• Irritability
• Reduced alertness
• Confusion or disorientation
• Very low blood pressure

Melatonin Interactions: When Caution is Necessary

While melatonin is generally safe, it can interact with certain medications, potentially leading to adverse effects. It’s crucial to consult with a healthcare provider before starting melatonin supplements, especially if you’re taking any of the following:

1. Anticonvulsants (drugs to treat seizures)
2. Anticoagulants and anti-platelet drugs (blood thinners)
3. Contraceptives (birth control)
4. Diabetes medications
5. Immunosuppressants

These interactions can affect the efficacy of your medications or lead to unexpected side effects. Your doctor can provide guidance on whether melatonin is safe for you to use and, if so, what dosage is appropriate.

Special Considerations for Melatonin Use

Melatonin can affect various body systems, including cardiovascular, dermatologic, and central nervous systems. If you have conditions related to these systems, you may be at higher risk of experiencing side effects. Additionally, older adults may be more sensitive to melatonin due to naturally lower levels of the hormone in their bodies. In such cases, starting with a lower dose is often recommended.

Allergic Reactions to Melatonin

Although rare, allergic reactions to melatonin can occur. In extreme cases, this can lead to anaphylaxis, a severe and potentially life-threatening allergic response. Symptoms of an allergic reaction may include:

• Skin rash (itchy, red, swollen, blistered, or peeling)
• Wheezing
• Chest tightness
• Difficulty breathing or speaking
• Swelling of the mouth, face, lips, tongue, or throat

If you experience any of these symptoms after taking melatonin, seek immediate medical attention.

What to Do If You’ve Taken Too Much Melatonin

If you suspect you’ve taken an excessive amount of melatonin and are experiencing unwanted side effects, it’s important not to panic. Melatonin has a relatively short half-life in the body, meaning its effects don’t last very long compared to other sleep aids.

For mild side effects, you may be able to wait it out as your body processes the supplement. However, if symptoms become severe or you’re concerned about your well-being, it’s advisable to seek professional help.

Steps to Take in Case of Melatonin Overuse

1. Contact your healthcare provider for guidance
2. Call poison control at (800) 222-1222 for expert advice
3. In case of severe symptoms, seek emergency medical attention

Healthcare professionals can help assess your situation and recommend appropriate actions based on your symptoms and overall health status.

Safe Usage Guidelines for Melatonin Supplements

To minimize the risk of adverse effects and ensure the safe use of melatonin supplements, consider the following guidelines:

• Start with the lowest effective dose (typically 0.5 to 3 mg for adults)
• Take melatonin 30 minutes to an hour before bedtime
• Avoid long-term use without consulting a healthcare provider
• Don’t combine melatonin with other sleep aids or alcohol
• Purchase supplements from reputable sources
• Be aware of potential side effects and interactions
• Discontinue use and consult a doctor if you experience adverse reactions

Remember that while melatonin can be a helpful tool for managing sleep issues, it’s not a cure-all. Addressing underlying causes of sleep problems and practicing good sleep hygiene are equally important for long-term sleep health.

Alternatives to Melatonin for Better Sleep

While melatonin can be effective for some individuals, it’s not the only option for improving sleep quality. Consider these alternatives and lifestyle changes that can promote better sleep:

Natural Sleep-Promoting Techniques

• Establish a consistent sleep schedule
• Create a relaxing bedtime routine
• Optimize your sleep environment (cool, dark, and quiet)
• Limit exposure to blue light from screens before bedtime
• Practice relaxation techniques such as deep breathing or meditation
• Exercise regularly, but not too close to bedtime
• Avoid caffeine, alcohol, and large meals before sleep

Other Natural Sleep Aids

If you’re looking for alternatives to melatonin, consider these natural options:

1. Valerian root
2. Chamomile tea
3. Lavender (as an essential oil or in tea)
4. Magnesium supplements
5. Passionflower
6. Glycine

As with any supplement, it’s wise to consult with a healthcare provider before incorporating these into your routine, especially if you have existing health conditions or are taking medications.

The Future of Melatonin Research and Regulation

As the popularity of melatonin supplements continues to grow, researchers are delving deeper into its long-term effects, optimal dosages, and potential applications beyond sleep disorders. Some areas of ongoing research include:

• Melatonin’s role in circadian rhythm disorders
• Its potential as an antioxidant and neuroprotective agent
• Use in managing jet lag and shift work sleep disorder
• Possible benefits for certain types of headaches and migraines
• Its impact on sleep patterns in children and adolescents

Additionally, there’s growing discussion about the need for more stringent regulation of melatonin supplements to ensure consistent quality and accurate labeling. As research progresses, we may see changes in how melatonin is marketed, sold, and recommended for use.

The Importance of Personalized Sleep Solutions

While melatonin can be a valuable tool for addressing sleep issues, it’s crucial to remember that sleep problems often have multifaceted causes. A personalized approach to sleep health, potentially involving lifestyle changes, stress management techniques, and professional guidance, may yield the best long-term results.

If you’re struggling with persistent sleep problems, consider consulting a sleep specialist who can provide a comprehensive evaluation and tailored treatment plan. This may involve a combination of behavioral therapies, lifestyle adjustments, and judicious use of sleep aids like melatonin when appropriate.

Melatonin Use in Special Populations

While melatonin is generally considered safe for most adults, its use in certain populations requires special consideration:

Melatonin for Children and Adolescents

The use of melatonin in pediatric populations has been a subject of debate. While some studies suggest it can be helpful for children with certain sleep disorders or neurodevelopmental conditions, long-term effects are not yet fully understood. Parents should always consult with a pediatrician before giving melatonin to children.

Melatonin During Pregnancy and Breastfeeding

Research on the safety of melatonin during pregnancy and breastfeeding is limited. While melatonin occurs naturally in breast milk, the effects of supplemental melatonin on fetal development and infant health are not well-established. Pregnant and breastfeeding individuals should consult their healthcare provider before using melatonin supplements.

Melatonin in Older Adults

As we age, natural melatonin production tends to decrease. While this might suggest a greater need for supplementation, older adults may also be more sensitive to its effects. Lower doses are often recommended for this population, and potential interactions with other medications should be carefully considered.

Integrating Melatonin into a Holistic Sleep Strategy

When used appropriately, melatonin can be part of a comprehensive approach to improving sleep quality. However, it’s most effective when combined with other sleep-promoting strategies:

• Cognitive Behavioral Therapy for Insomnia (CBT-I): This evidence-based approach can help address the underlying causes of sleep problems.
• Light Therapy: Strategic exposure to bright light can help regulate your circadian rhythm, complementing the effects of melatonin.
• Sleep Hygiene: Implementing good sleep habits can enhance the effectiveness of melatonin supplementation.
• Stress Management: Techniques like mindfulness and meditation can reduce anxiety that may interfere with sleep.
• Regular Exercise: Physical activity can improve sleep quality, but timing is important to avoid stimulation too close to bedtime.

Remember, while melatonin can be a useful tool, it’s not a substitute for addressing underlying sleep issues or maintaining healthy sleep habits. A balanced approach that considers all aspects of sleep health is likely to yield the best results.

Conclusion: Balancing the Benefits and Risks of Melatonin Use

Melatonin supplements can be an effective short-term solution for certain sleep issues when used correctly. However, it’s crucial to approach its use with caution and awareness. Understanding proper dosages, potential side effects, and interactions is key to safely incorporating melatonin into your sleep routine.

While melatonin overdose is rare and typically not life-threatening, excessive use can lead to unwanted side effects and disrupt your natural sleep-wake cycle. Always start with the lowest effective dose and consult with a healthcare provider, especially if you have existing health conditions or are taking other medications.

Remember that melatonin is just one tool in the arsenal of sleep-promoting strategies. Combining its use with good sleep hygiene, stress management techniques, and a healthy lifestyle can lead to more sustainable improvements in sleep quality. As research continues to evolve, we may gain even more insights into the optimal use of melatonin and its potential benefits beyond sleep regulation.

Ultimately, the goal is to achieve restful, restorative sleep that supports overall health and well-being. Whether through melatonin supplementation or other methods, finding the right approach for your individual needs is key to unlocking the benefits of quality sleep.

Melatonin Overdose

Written by Alexandra Benisek

• What Are the Recommended Doses of Melatonin?
• What Are the Symptoms of a Melatonin Overdose?
• What Can You Expect With a Melatonin Overdose?
• How Can You Get Help for a Melatonin Overdose?

Melatonin is a hormone that your body makes. It helps you sleep at night. It also comes in an over-the-counter dietary supplement for sleep for adults and kids as pills, creams, gargles, or gels. If you use it for short periods, melatonin should be safe. But experts still have a lot to understand about the supplement. In some situations, a melatonin overdose is possible.

It’s important to understand how to use the sleep aid safely. You should also be aware of the signs of a melatonin overdose.

You can legally buy melatonin in any amount. You don’t need a prescription in the United States. But you can’t get melatonin over the counter in countries like Japan, Australia, the United Kingdom, and some parts of the European Union.

So far, experts haven’t come up with a specific dose or timing for the supplement to help insomnia. Many studies look at doses from 0.1 to 10 milligrams of melatonin. But doctors believe that 2 to 3 milligrams are usually a good amount to start with.

If you’re an adult, you can usually take up to 8 milligrams per day for about 6 months. For kids, experts suggest about 3 milligrams daily for 3 months.

It’s tough to tell exactly how much melatonin each person should take. Everyone’s body may react differently to the supplement based on their:

• Age
• Gender
• Sleep issues
• Health conditions
• Timing when they take melatonin

Studies have also found that sleep aid products may have more or less of the listed melatonin amount. Experts found that certain supplements may have anywhere from under 83% to over 478% of what’s listed on the bottle label. This may mean that you’ve taken more or less of the amount you believe you took. The reason for the poor quality control is that melatonin is considered a dietary supplement. This means that it’s not regulated by the FDA for its indication, potency, or purity.

Too much melatonin can lead to unwanted side effects. But it’s very rare that an overdose of the supplement could kill you. Each form of medication has a lethal dose, or LD 50. This term refers to the amount of supplement that would cause 50% of people to die. Experts haven’t been able to find an LD 50 for melatonin. Very high doses of melatonin weren’t even fatal in animals.

Common melatonin side effects include:

• Headache
• Dizziness
• Nausea
• Drowsiness

If you take too much melatonin, you might have less common symptoms. These include:

• Short-lasting depression
• Mild anxiety
• Tremors
• Stomach cramps
• Irritability
• Less of an ability to be alert
• Confusion or disorientation
• Very low blood pressure

If you take certain medications, you could be at risk of a melatonin interaction. The sleep aid won’t mix well with:

• Anticonvulsants (drugs to treat seizures)
• Anticoagulants and anti-platelet drugs (drugs to prevent blood clots)
• Contraceptive (birth control) drugs
• Diabetes medications
• Immunosuppressants (medications that suppress your immune system)

If you want to start melatonin supplements, ask your doctor first. They can tell you if you’re on any medications that would interact with the sleep aid.

Melatonin can affect your cardiovascular, dermatologic (related to your skin), and central nervous systems. If you have a condition related to one or more of these, you might be at risk of other side effects if you take melatonin.

In addition, if you are older, you may be more sensitive to the supplement. This is because you have a naturally low level of melatonin. So your doctor may suggest that you start with a lower amount of melatonin.

You can also have an allergic reaction to melatonin, but this is rare. In some cases, people may have anaphylaxis, which is a life-threatening allergic reaction, after they use melatonin.

Other signs of an allergic reaction to melatonin may include:

• A skin rash that may have itchy, red, swollen, blistered, or peeling skin
• Wheezing
• Tightness in your chest or throat
• Trouble breathing or talking
• A swollen mouth, face, lips, tongue, or throat

If this happens, you may need to visit the emergency room to get treatment right away.

If you think you’ve taken too much melatonin and begin to have unwanted side effects, don’t worry. Compared to other sleep supplements and medications, melatonin moves through your body very fast. Because of this, its effects don’t last very long.

If you develop slight side effects, try to wait it out a bit and let your body fully process the supplement.

But if the symptoms become strong or you feel concerned, it might be a good idea to call your doctor or poison control at (800) 222-1222. They can help you find the next step or guide you through certain symptoms.

If your child has taken too much melatonin, first make sure that they no longer have access to the supplement. Then, wipe their mouth out with a soft, wet cloth. Don’t try to make them throw up the melatonin that they took.

Afterward, call poison control right away. They’ll help you figure out your treatment options based on how much melatonin your child took.

If you think you’ve overdosed from melatonin or are having an allergic reaction to the supplement, call your doctor, 911, or poison control right away. While it’s rare to have issues with melatonin supplements, it’s better to be cautious if you notice strange side effects from the sleep aid.

Top Picks

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 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)

What Medication Can Interact With Melatonin?

It’s important to know how other medicines may interact with melatonin. As a general rule of thumb, consult your doctor before taking any new herbs or supplements. (2)

Melatonin can reduce the effectiveness of some prescription drugs, triggering possibly serious complications.

For example, you shouldn’t combine an anticoagulant or blood thinner medication with melatonin. Melatonin can increase the risk of bleeding. (3)

Melatonin may also increase blood pressure in people who take medication to control their hypertension. (3)

Other drugs that may interact with melatonin include: (3)

• Anticonvulsants
• Contraceptives
• Immunosuppressants and steroids
• Seizure-lowering medication
• Diabetes medication
• CNS (central nervous system) depressants
• Selective serotonin reuptake inhibitors

Also don’t take melatonin if you’ve been diagnosed with an autoimmune disease, such as lupus. (3)

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. (3)

What Is Norepinephrine?

Norepinephrine is a natural chemical in the body that’s released by stress during the fight-or-flight response. It also affects mood and attention.

By Cathy CassataFebruary 13, 2023

Melatonin Side Effects and Safety 101

Before you take melatonin for better sleep, make sure you understand the potential side effects.

By Valencia HigueraDecember 8, 2022

Melatonin Side Effects and Safety 101

Before you take melatonin for better sleep, make sure you understand the potential side effects.

By Valencia HigueraDecember 8, 2022

7 Melatonin Mistakes Sleep Doctors Want You to Avoid

Over-the-counter melatonin supplements are widely used and available. Doctors say both the safety and effectiveness of this supplement depend on how it. ..

By Lisa RapaportDecember 6, 2022

7 Melatonin Mistakes Sleep Doctors Want You to Avoid

Over-the-counter melatonin supplements are widely used and available. Doctors say both the safety and effectiveness of this supplement depend on how it…

By Lisa RapaportDecember 6, 2022

Hormones and Your Health: An Essential Guide

Hormones are vital chemicals that enable daily bodily functions, reproduction, movement, and more. Learn about cortisol and stress; serotonin, dopamine…

By Lindsey KonkelNovember 13, 2022

What Is Melatonin? Dosage, Side Effects, Sleep Usage, and Overdose Risk

Melatonin has long been thought of as a natural way to fall asleep, but data shows that use of melatonin supplements is rising. This guide will tell you…

By Valencia HigueraSeptember 29, 2022

Does Melatonin Help You Go to Sleep?

Melatonin is a popular go-to supplement for people who need to improve the quality of their sleep. Learn what it can and cannot do for you.

By Valencia HigueraMarch 4, 2019

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!

Share:

Be smarter: what to take for normal brain function

08/30/2021

By “vitamins” for the brain, we mean those supplements that improve cognitive skills, memory, concentration and overall performance of our brain. Taking supplements to improve brain function is an important part of taking care of your health…

Read more

GABA – for a beautiful relief and sound sleep

12/10/2020

Supplements based on GABA (or GABA, gamma-aminobutyric acid) were actively used by athletes, but soon “ordinary” people became interested in them. The secret is that, on the one hand, GABA stimulates the synthesis of somatotropin, the growth hormone, which is effective…

Read more

How to choose vitamin D3?

10/20/2020

Vitamin D3 deficiency is especially noticeable with the onset of autumn: mood decreases, apathy appears, and colds more often overcome.

Many people know that the main source of D3 is ultraviolet, but with the advent of cold …

Read more

TOP supplements for healthy and sound sleep

05/27/2020

Sleep is the foundation of good health. The duration and quality of sleep directly affect the state of health. And the point is not only that without enough sleep you feel overwhelmed: lack of sleep weakens the immune system, disrupts the work of the cardiovascular and …

Read more

How to choose vitamins for women?

01/21/2016

Buying a standard vitamin-mineral complex in a pharmacy is not always the right decision, because such drugs, although they contain almost all vitamins and minerals, do not take into account the characteristics of the female body, age and individual…

Read more

Melatonin: how to take benefits and side effects

Melatonin is often referred to as the sleep hormone, but this is not entirely true – rather, it is the hormone of the night. It can really help restore sleep, but not in all cases. Studies on the potential of melatonin give conflicting results, but it is generally considered a safe drug. The material was commented on by:

Olga Pyanykh, PhD, endocrinologist, nutritionist at Hadassah Moscow Clinic, Medscan group of companies;

Pakhomova Yulia Alexandrovna, general practitioner, endocrinologist of the multidisciplinary medical center “KDS CLINIC”;

Irina Zavalko, PhD, neurologist-somnologist, leading specialist of the online service for solving insomnia problems Somly.

• What is melatonin
• Melatonin tablets
• Who can and who can’t
• Side effects
• What else will help with sleep problems

What is melatonin

Advertising on RBC www.adv.rbc.ru

Melatonin is a hormone the body needs to regulate sleep

© Damir Spanic/Unsplash

Melatonin is a hormone the body needs to regulate sleep. It starts the process of falling asleep. The pineal gland, a gland in the brain, begins to produce it when a person is in the dark and stops when it is brighter – this is the main mechanism of the circadian rhythms. Our retina sends a signal about changes in lighting to the brain. Due to the fact that the length of the day differs in different seasons, the body produces the most melatonin in winter, and less in summer.

“Melatonin is the hormone of the night, not sleep,” explains somnologist Irina Zavalko. “And its hypnotic effect is extremely low. ” It is not melatonin itself that causes the transition to sleep – it simply triggers many biochemical processes that eventually lead to falling asleep. When it becomes light in the morning, the concentration of melatonin drops, the body “cheers up” and wakes up. Therefore, sleep disorders and disturbances in the production of melatonin are often found in people who have to work at night or spend a lot of time behind luminous screens. In addition, often low levels of melatonin occur in older people.

Sleep regulation is just one of the many functions of melatonin. In addition, he:

• regulates the pressure;
• regulates digestion;
• regulates bone growth;
• protects the nervous system from neurodegeneration;
• reduces manifestations of mental disorders, primarily anxiety;
• reduces pain;
• serves as a powerful antioxidant and reduces inflammation.

Today, melatonin is being explored for the treatment of a variety of conditions ranging from mental disorders to reproductive disorders. But there are almost no exact data that allow using it as a medicine [1].

Melatonin tablets

Melatonin is one of the most popular sleep aids. Often people drink it to combat any sleep disorders, and almost always in dosages that are many times higher than necessary. According to one study, 2.1% of Americans took melatonin in the month prior to the survey in 2017-2018 [2]. There are no data on the consumption of melatonin in Russia, but we can safely say that it is quite popular in our country.

Irina Zavalko, PhD, neurologist-somnologist, leading specialist of the online service for solving insomnia problems Somly

Very often people start taking melatonin when they have trouble sleeping on their own, following advertisements or advice from friends. I do not consider taking this drug a problem, because it practically does not give side effects, but very often it pushes back in time or completely replaces seeking the necessary and really effective help.

Melatonin is usually sold in tablets of 0.3 to 5 mg. In general, it is considered safe if taken for a short time, but scientists have too little data on long-term use [3]. For example, one small study showed that a long-term course of melatonin in men can reduce sperm quality [4]. In some countries, it is available by prescription, and in America it is sold as a dietary supplement, not a medicine. In Russia, melatonin and preparations with it are registered medicines.

According to a somnologist, melatonin is not recommended for the treatment of insomnia due to the lack of reliable data on effectiveness – however, like any other drugs.

Olga Pyanykh, PhD, endocrinologist, nutritionist at the Hadassah Moscow clinic of the Medscan group of companies

Taking melatonin just like that is not very reasonable. As a rule, it fights well with disruption of the circadian rhythm of sleep and wakefulness when, for example, we have flights to another time zone or when you had to stay up at night and need to restore the regime.

Studies show that it is most effective to take melatonin for sleep disorders such as [5], [6], [7]:

• general insomnia – melatonin accelerates falling asleep by an average of 30 minutes;
• sleep disturbances in the elderly – these are often associated with a decrease in melatonin production;
• poor quality, superficial sleep;
• delayed sleep phase syndrome – chronotype “owl”, which is a disorder, not a variant of the norm;
• jetlag – biorhythm disorder associated with jet lag;
• sleep disorders during irregular or shift work, when a person has to work in the dark;
• unexpressed sleep problems that are rare or recent;
• sleep disorders in children – but only as a short-term remedy.

According to Irina Zavalko, with severe regular insomnia that occurs more than three times a week, melatonin will definitely not be enough – in this case, you should seek medical help.

Before taking melatonin, be sure to consult with a general practitioner, neurologist, and best of all, a sleep specialist. Doctors often recommend starting with a minimum dose of 0.3 or 0.5 mg. It is quite possible that it will be enough. At the same time, most often melatonin is sold in dosages exceeding these by 10 times.

What’s more, a 2017 Canadian study found that the melatonin content of tablets can be very different from what is advertised. In one of the preparations, the hormone was 83% less than what was written on the package, and in the other, it was 478% more [8]. In general, in 71% of tested drugs, the real amount of melatonin was very different from the declared one. In addition, a quarter of the tablets contained a hormone similar in structure to serotonin, which ended up in them due to insufficient purification, and its excess can cause dangerous poisoning. This is another reason to be especially attentive to the dosage and start with the smallest.

Endocrinologist Yulia Pakhomova recommends taking no more than 2 mg of melatonin per day to normalize sleep. The tablet should be taken no earlier than half an hour before bedtime. When changing time zones, the doctor recommends taking melatonin 3 mg per day the day before the flight and for the next 2-5 days.

Yulia Pakhomova, general practitioner, endocrinologist of the multidisciplinary medical center “KDS CLINIC”

In addition, you should not use melatonin for more than a month. Doctors are afraid of longer use, because there is a big risk that, if you regularly receive a dose of synthetic melatonin, the body will completely stop producing its own.

Who can and can’t take melatonin

Don’t use melatonin for more than a month

© Alexandra Gorn/Unsplash

Melatonin is generally safe. However, doctors do not recommend its use:

• for dementia;
• for depression;
• people with liver and kidney disease;
• suffering from autoimmune diseases;

90,027 dialysis patients;

• pregnant;
• breastfeeding.

Also do not use melatonin together with:

• hypnotics and sedatives;
• anticonvulsants;
• benzodiazepines,
• medicines for pressure;
• anticoagulants;
• oral contraceptives;
• diabetes drugs;
• alcohol;
• immunosuppressants.

Side effects of melatonin

Melatonin is generally considered non-toxic, but can still cause a number of side effects that occur when taken in high doses:

• drowsiness;
• headache;
• rash;
• nightmares;
• gastritis;
• nausea.

The main reason for their appearance is too high a dosage of melatonin.

What else can help improve sleep

The most effective way to treat insomnia is cognitive behavioral therapy

© SHVETS production/Pexels

According to the somnologist, the most effective way to treat insomnia is cognitive behavioral therapy. “This is a comprehensive non-drug approach, consisting of several consultations with a specialist. It is based on current understanding of sleep regulation and includes specific techniques to address sleep-related behaviors as well as dealing with sleep anxiety, changing beliefs that support sleep disorders.”

Endocrinologist Yulia Pakhomova gives recommendations on restoring sleep patterns and fighting insomnia:

• Meditation, breathing practices, self-massage will help you learn to cope with stress – all this should be done in the afternoon or just before bedtime, as well as sports – but only in the morning.
• Set the daily routine – go to bed at the same time, ideally before midnight.
• Sleep at least 8 hours.
• Minimize the use of gadgets and watching TV before going to bed – the blue flickering light of the screen excites the nervous system.
• Take a walk before going to bed, take a warm shower or bath, ventilate the room.
• You can use fragrances with essential oils of mint, lemon balm, lavender, but only natural ones.
• Avoid alcohol, caffeine, strong tea and heavy fatty foods a few hours before bedtime. Dinner should be light, mostly protein, and not too plentiful.
• Instead of tea before going to bed, it is better to drink decoctions of herbs: mint, lemon balm, valerian, St. John’s wort, oregano, motherwort.
• Heating pads in the feet, hands, neck and collar area can help to fall asleep.
• According to the doctor’s prescription, you can try physiotherapy: electrosleep, electrophoresis with a solution of drugs, darsonvalization and hydromassage.