Melatonin for Sleep
If you’re looking for a natural way to help you get a good night’s sleep, you may want to consider taking melatonin. Melatonin is a hormone produced naturally by the body that helps regulate the body’s sleep-wake cycle. It is often used as a supplement to help people fall asleep and stay asleep.
Melatonin works by signaling to the brain that it’s time to sleep. Having said that it is not like a typical sleep medication that is taken just before bedtime. It has to be taken at least 2-3 hours before bedtime since it signals the brain to get ready for sleep (rather than induces sleep)
Typical adult dosage is between 1-5 mg in the evenings. Older patients (65 years and above) as well as younger children (less than 13 years of age) could benefit from even a lower dose of 0.5 mg. It is NOT recommended for children less than 5 years of age.
Melatonin is generally safe for use but consult with your doctor if you are on oral contraceptives, blood thinners, corticosteroids or medications for hypertension. Also, consult with doctor if you are pregnant or breast-feeding. Some people might experience changes in blood pressure, dizziness, headaches, nausea, and vivid dreams or nightmares after taking a high dose of Melatonin.
Melatonin could be good short term remedy for insomnia, jet lag and shift work disorder but certainly is not a substitute for good sleep hygiene and is certainly not a treatment for chronic insomnia, which should be evaluated by a sleep specialist for other sleep related disorders.
Melatonin is not a prescription medication and is considered a dietary supplement in the US. As such there are no FDA-approved Melatonin products but here are some reliable brands to try out:
Sustained release: Member’s Mark (at Sam’s Club), Natrol, REMfresh, Source Naturals, and Dr. Wurtman’s (which is part SR, part IR).
Instant release: Life Extension, Nature Made, Natrol (at Costco), Swanson, Trader Darwin’s (at Trader Joe’s), and Walgreens Quick Dissolve
Hope this helps. Make sure to take your Melatonin at least 2-3 hours before bedtime. Sweet dreams you all.