Melatonin Dosage: How much is right for me?

Getting the recommended seven to eight hours of sleep per night is a luxury for most Americans.

In fact, sleep deprivation is a global phenomenon. It’s also a leading cause of work-related injuries, accidents, metabolic disorders, and hormonal imbalances. 

One in three adults doesn’t get enough rest, according to the CDC. About 40% sleep less than seven hours a night and 10 to 15% suffer from insomnia. 

One way to catch more ZZZs and wake up refreshed is to take melatonin, a natural sleep aid.

This dietary supplement has been proven effective in the treatment of sleep disorders, insomnia, jetlag, and high blood pressure. The problem is that it can be tricky to determine the optimal melatonin dosage. 

But how does this sleep aid work? Does it really live up to the claims? Below we’re going to break down the potential health benefits and risks of melatonin to help you make the right choice. 

Let’s dive in! 

What Is Melatonin? 

Lack of sleep is a major contributing factor to weight gain, heart disease, memory problems, mood swings, and impaired immune function. Over time, it may put you at risk for diabetes, anxiety, depression, and chronic fatigue.

Low energy, muscle loss, and diminished exercise performance are all common side effects. 

Sleep deprivation can also affect your productivity at work as well as your personal and professional relationships. Sometimes, the inability to sleep is due to daily stress.

Other times, it can be an underlying symptom of parasomnia, restless leg syndrome, and other disorders. 

Given the high prevalence of sleep disorders, it’s no wonder why sleeping pills are in high demand. 

Melatonin, one of the most widely used ingredients in OTC sleep aids, works with your body, not against it. This compound is a synthetic version of the hormone with the same name, which regulates the wake-sleep cycle (circadian rhythms). 

Melatonin is secreted by the pineal gland from tryptophan, an essential amino acid. That’s why it’s often referred to as the body’s natural sleep-promoting hormone.

It also occurs naturally in some foods, including: 

Certain foods, such as walnuts and tart cherries, boast large doses of melatonin and may help maintain its levels in the bloodstream above daytime baseline values. 

This hormone lets your body know that it’s time to sleep. Contrary to popular belief, it won’t knock you out. It simply helps you relax, making it easier to fall asleep. 

As a dietary supplement, melatonin is recommended to those with insomnia, shift work disorder, jet lag, and other similar conditions.

When ingested in low doses, it exerts a hypnotic action and improves sleep quality, points out Medscape. 

How Does Melatonin Work? 

The human body produces this hormone on its own. Melatonin regulates the circadian rhythms, blood pressure, core body temperature, and hormone levels. Its levels peak when it’s dark outside, helping you relax and fall asleep. 

According to the National Sleep Foundation, the pineal gland isn’t active during the day. It becomes active and begins to release melatonin around 9 PM — when the sun goes down.

As its levels increase, you begin to feel sleepy and less alert. 

Melatonin production decreases around 9 AM, and it’s barely detectable during the day. Bright light, as well as the blue light emitted by electronic devices, affect melatonin levels, making it harder to fall and stay asleep. 

Even dime light can mess up the sleep-wake cycle, as Harvard Medical School notes. In fact, nighttime light is often the culprit behind a poor night’s sleep. For this reason, it’s recommended to avoid watching TV and using your smartphone or tablet up to three hours before bedtime. 

Melatonin is processed by your liver and eliminated in the urine. Its levels decline with age.

Some medicines, such as beta-blockers, calcium channel blockers, and non-steroidal anti-inflammatory drugs, can further affect melatonin synthesis, reports Sleep Medicine Reviews. 

Melatonin Supplements: Real Help or Hype?

Melatonin has emerged as a natural sleep aid with minimal side effects. It not only improves sleep duration and quality but also scavenges oxidative stress and lowers intraocular pressure.

In the U.S., it’s available in pill form in quick-release and sustained-release formulations. 

According to the journal Sleep Medicine Reviews, melatonin is generally safe and doesn’t cause addiction as traditional sleeping pills do. 

Furthermore, it doesn’t have that “hangover effect” nor does it affect alertness and mental focus the next day. Its side effects are mild and unlikely to occur at low doses. 

This natural sleep aid has a half-life of 30 to 50 minutes. The right melatonin dosage may help decrease alertness and body temperature before bedtime, leading to deeper sleep. 

It appears to be particularly effective for:

• Primary insomnia
• Non-REM parasomnia
• Advanced sleep phase syndrome
• Delayed sleep phase syndrome
• Rapid eye movement behavioral disorder
• Blind sleep-wake syndrome
• Shift work disorder
• Jet lag 

In clinical trials, melatonin had positive results in the treatment of amyotrophic lateral sclerosis Alzheimer’s disease, and nighttime blood pressure, as noted by the National Institutes of Health (NIH).

However, more research is needed to confirm these findings. Its safety during pregnancy and breastfeeding is unknown. 

Melatonin and Sleep Disorders: What Does the Science Say? 

Most studies conducted so far assessed the association between melatonin and sleep. While its other uses require further investigation, its effects on sleep quality are well-documented. 

For example, Sleep Medicine Reviews analyzed five large-scale studies on the role of melatonin in primary insomnia treatment. This natural sleep aid appears to be beneficial for all ages, including older adults. 

A meta-analysis featured in PLOS One has found that melatonin improves sleep quality and duration while reducing the time needed to fall asleep. Additionally, its effects don’t wear off over time. 

In a study conducted on 20 healthy men, this supplement has been shown to increase overall sleep duration and decrease sleep-onset latency due to its sedative-like effects. 

Another study, which was published in Chronobiology International in 2012, indicates that melatonin syncs the body’s internal clock with the time change. As a result, it may help reduce jet lag, a sleep disorder that affects shift workers and travelers. 

According to the NIH, melatonin supplements benefit people who have a difficult time falling asleep as well as shift workers and those suffering from sleep disorders. It’s one of the few sleep aids that are safe for children.

However, little is known about the optimal melatonin dosage.  

As you can see, this natural sleep aid is safe and effective. Beware, though, that it may not work for everyone. 

What most people don’t realize is that melatonin works as a sleep regulator. It modulates the body’s internal clock, but it doesn’t induce sleep.

If your melatonin levels are already high, popping pills is unlikely to result in a better night’s sleep.

Other Potential Uses of Melatonin

The benefits of melatonin go beyond better sleep.

According to a review published in the Central European Journal of Medicine, this compound regulates several important enzymes, fights inflammation, and supports immune function. 

The human body has melatonin receptors in the heart, brain, liver, gut, and kidneys, meaning that this hormone influences overall health. 

It’s interesting to note that melatonin may play a role in weight management, as reported in Obesity Reviews. This compound regulates fat cells and improves brown adipose tissue metabolism. 

Furthermore, it may provide relief for migraines due to its anti-inflammatory and radical-scavenging effects.

In a small study, subjects who took melatonin supplements reported improvements in heartburn and epigastric pain associated with GERD.

Another potential benefit of melatonin lies in its ability to stimulate growth hormone release at night. This effect lasts for about 24 hours.

If you’re an athlete or an aspiring bodybuilder, elevated GH levels can help you build mass and recover faster from training while keeping fat gains to a minimum. 

Struggling with seasonal depression? Consider taking melatonin supplements. 

Sleep quality and duration have a direct impact on your mood. Melatonin regulates the sleep-wake cycle, which in turn, may help relieve depression symptoms.

Determine the Ideal Melatonin Dosage 

As mentioned earlier, melatonin doesn’t work for everyone. However, if you’re a night owl or struggling with insomnia, this natural sleep aid can make all the difference.

It’s also a safe, effective remedy for those who want to overcome jet lag. 

The ideal melatonin dosage varies from one individual to another. Currently, there are no set recommendations on how much you should use.

It all comes down to your age, weight, metabolism and tolerance as well as to the sleep disorder that is being treated. 

Start with a low dose and increase it gradually if necessary. A typical melatonin dosage for adults is 0.2 milligrams to 5 milligrams about one hour before bedtime, recommends the National Sleep Foundation.

Beware that too much melatonin can have the opposite effect and mess up your sleep. 

According to Medscape, higher doses of 5 milligrams work better than smaller doses for jet lag. Doses of 5 to 10 milligrams per day are often recommended for insomnia. 

If you have trouble falling asleep, take 0.3 to 5 milligrams daily for up to nine months. Sleep problems caused by beta-blockers respond to melatonin doses of 2.5 to 5 milligrams.

Most studies on the ideal melatonin dosage are conflicting, though, so it’s hard to determine the exact amount. 

Stay on the safe side to stick to low doses. Try not to exceed 5 milligrams per day. Overdosing may cause drowsiness and other adverse effects the following day.

Also, note that certain drugs may interact with melatonin, affecting its effectiveness.

Is It Really Safe? Potential Side Effects of Melatonin

Conventional sleeping pills may cause addiction and tolerance over time.

Plus, they carry a myriad of side effects, from daytime drowsiness and memory problems to digestive distress and uncontrollable shaking. Some can be lethal when used in large doses or combined with alcohol or antidepressants. 

Your body produces melatonin naturally. Therefore, melatonin supplements are unlikely to cause allergies or serious adverse reactions (assuming that you choose a quality formula, with no fillers). 

Some people, though, may experience mild side effects, including:

• Drowsiness
• Dizziness
• Temporary depression
• Anxiety
• Headache 
• Daytime sleepiness
• Irritability
• Fatigue

As Medscape points out, it’s unclear whether these reactions are caused by melatonin or by insomnia and other sleep problems. For example, if you’re extremely tired, you might be more sensitive to certain ingredients in medications and supplements. 

In rare cases, melatonin may increase the risk of blood clots and cause restless legs. To stay safe, avoid taking it with: 

• Blood pressure medications like nifedipine
• Blood thinners, such as warfarin
• Anti-diabetes drugs
• ACE inhibitors
• Barbiturates
• Codeine
• Benzodiazepines
• Antidepressants

A common belief is that these supplements may affect melatonin production. However, research shows that melatonin doesn’t affect the body’s ability to produce this hormone. 

In a small study, subjects who took 0.5 milligrams of melatonin for one week and those who used 50 milligrams daily for 37 days experienced no changes in melatonin secretion. 

According to a review published in Clinical Drug Investigation, the short-term use of melatonin is safe, even in high doses. The side effects that may result from long-term treatment are comparable to placebo.  

Why Choose Vintage Bliss™? 

Dietary supplements and tryptophan-rich foods may help increase melatonin production, resulting in better sleep. 

The problem is that while traditional melatonin supplements may help you fall asleep faster, they won’t give you that deep, restful sleep you need in order to perform at your peak and wake up refreshed. 

That’s where Vintage Bliss™ stands out. Our formula contains a unique mix of melatonin, l-tryptophan, valerian root, ashwagandha, boron, and other natural ingredients that facilitate a deep state of sleep and promote recovery.

It not only helps you catch more ZZZs but also wards off fatigue and balances your hormone levels. 

Valerian, for instance, is clinically proven to improve sleep quality and has no side effects, states the American Journal of Medicine. Additionally, it doesn’t cause daytime sleepiness as conventional drugs do. 

Our formula also contains ashwagandha, one of the most widely studied adaptogenic herbs. This plant increases the body’s resilience to stress and supports mental function.

In clinical trials, it has been shown to reduce cortisol levels, boost energy, and decrease anxiety. 

Ashwagandha may benefit dieters and gym-goers due to its ability to lower blood sugar levels. Furthermore, it may improve sleep quality, decrease cholesterol and ward off fatigue.

We’ve added tryptophan to Vintage Bliss™ to further enhance its efficacy. After ingestion, this amino acid is converted to serotonin, the so-called happiness hormone, as well as melatonin, niacin, and other bioactive metabolites. As a result, it may improve your mood and quality of sleep.

Take the Steps Needed to Get More Shut-eye

Whether you choose Vintage Bliss™ or other melatonin formulas, these products can help you catch more ZZZs and regain your energy. But what matters most is your lifestyle. 

One way to enjoy a better night’s sleep is to spend more time outdoors. Exposure to bright light during the day has been shown to improve sleep quality and reduce the time needed to fall asleep. Also, it’s important to avoid blue light a few hours before bedtime. 

If you have trouble sleeping, refrain from drinking caffeine late in the day. Beware that most pre-workout formulas contain caffeine or other stimulants, so they might not be the best choice for those hitting the gym in the evening. 

Try to establish regular sleep patterns. Go to bed and wake up at similar times every day. This will help normalize your circadian rhythm, leading to a more restful sleep.

Avoid heavy meals in the evening as they may cause heartburn and other digestive symptoms that will keep you awake. The same goes for acidic, spicy and fatty foods.

If you’re feeling hungry before bedtime, eat some cottage cheese or drink a protein shake to fuel your muscles overnight. 

Do you have any tricks for better sleep? What’s your take on the ideal melatonin dosage and melatonin supplements in general? Did they work for you? Let us know in the comments below!