Description
What is Melatonin?
Melatonin is a neurohormone released from the pineal gland and known for regulating sleep. Melatonin is made from serotonin which is derived from L-tryptophan. The body uses melatonin for sleep by normalizing sleep patterns and regulating the circadian rhythm. Melatonin is regulated by sunlight so melatonin levels typically rise throughout the evening and stay elevated during the night allowing a person to sleep. Additionally, light suppresses the synthesis of melatonin so levels will drop drastically in the morning or when someone is exposed to light which allows a person to wake up.
Melatonin Benefits and Uses
While Melatonin is naturally produced, irregular sleep patterns can be developed over time. Melatonin supplementation is commonly used for sleep support and may help regulate sleeping habits.
Is Melatonin Considered a Nootropic?
Because Melatonin helps regulate sleep patterns (thus allowing for better sleep), it is suggested that it may also support a positive mood.
What Does Melatonin Do?
People typically use melatonin to support a healthy night’s sleep. Studies observing melatonin found that it is effective for reducing the amount of time it takes to fall asleep. However, this does not translate directly to sleep quality or REM sleep.
How Much Melatonin Should I Take?
As a dietary supplement, take one 300mcg Melatonin capsule daily.
While it is common to see doses of melatonin at 3mg ,5mg, or 10mg increments, the concept of “more is better” does not always hold true for melatonin dosing. In fact, melatonin is usually more effective in lower doses for most people.
A study on subjects who had trouble sleeping showed that Melatonin dosage of 300mcg was more effective than 3mg. A comparative study on melatonin dosage between 500mcg and 20mg in blind subjects revealed that 500mcg was more effective at regulating circadian rhythm than 20mg. Moreover, this was re-trialed later by comparing 10mg to 20mg and results found that 10mg was still more effective than 20mg but was insignificantly different from a 500mcg dose.
How Much Melatonin Is Too Much?
Too much melatonin may actually disturb your sleep-wake cycle and may cause unwanted effects. Some people are more sensitive to melatonin than others so doses that trigger unwanted effects may vary from person to person. In general, it is a good practice to start with a low dose and gradually increase over time until the desired effects are achieved. A dose from a Melatonin supplement that is too high may make you feel groggy during the day or create nightmares. An adult typically starts with a .3mg (300mcg) dose.
If the starting Melatonin dose is tolerated well but not effective, then the person can slowly increase their Melatonin dosage until desired results are achieved.
How To Take Melatonin
A melatonin supplement can be taken orally.
It is a good rule of thumb to take a Melatonin supplement about 30 minutes before bed to experience its beneficial effects on sleep.
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