Quick Answers
Most experts recommend starting with a low dose of melatonin, around 0.5-5 mg, and only increasing if that doesn’t work. 10 mg is on the higher end of the dosage range and should be approached with caution. It’s best to consult your doctor before taking higher doses of melatonin.
What is Melatonin?
Melatonin is a hormone produced naturally by the body that helps regulate sleep. It is produced by the pineal gland in the brain and levels normally increase in the evening as it gets darker, signaling to the body that it is time to sleep. Melatonin production declines with age which may contribute to some elderly insomniacs.
As a supplement, melatonin is synthesized and usually bought over the counter in pill form. It helps re-establish healthy sleep cycles whether taken for jet lag, shift work, or primary sleep disorders.
Recommended Melatonin Dosage
Most melatonin supplements come in doses ranging from 0.5 mg to 10 mg. Here are the general dosage recommendations:
| Age Group | Recommended Dosage |
|---|---|
| Adults | 0.5 – 5 mg |
| Elderly | 0.5 – 2 mg |
| Children | 0.5 – 1 mg |
Lower doses (0.5 – 1 mg) are usually recommended as the starting point in adults and elderly insomniacs because higher doses do not necessarily increase effectiveness. Many people find the lower doses sufficient to improve sleep quality without next day grogginess. Children should not exceed 1 mg without medical advice.
What are the Benefits of Melatonin?
Some of the evidence-based benefits of melatonin include:
- Falling asleep faster
- Increasing total sleep time
- Improving sleep quality
- Helping regulate circadian rhythm
- Reducing insomnia due to jet lag
- Minimizing insomnia related to shift work
Melatonin has shown mixed results in treating primary sleep disorders such as insomnia. However, many people still find it helps restore their natural sleep cycle when taken occasionally for short periods.
When Should You Take Melatonin?
Melatonin should be taken about 30 to 60 minutes before your target bedtime. This supplements your natural rise in melatonin production that occurs in the evening.
Taking melatonin too early in the evening or in the late afternoon may lead to next day drowsiness. Time your dosage based on when you want to go to sleep.
For adjusting to jet lag or regulating shift work schedules, your doctor can provide more specific advice on optimal timing.
How Long Should You Take Melatonin?
Melatonin should only be taken short-term for particular sleep issues, rather than regularly for prolonged periods. Recommended uses include:
- Occasional insomnia
- Jet lag: Taking it close to target bedtime at destination for a few days before and after travel
- Shift work: Taking it close to day-time sleep period
- Regulating sleep cycle: Taking it nightly for 1-2 weeks
After you have resolved the particular sleep disturbance, it is generally recommended to stop taking melatonin supplements.
For long-term sleep issues, behavioral and lifestyle changes are preferred over medication reliance. Discuss chronic insomnia with your doctor.
Is it Safe to Take 10 mg of Melatonin?
The best dosage is the lowest one that helps you fall asleep and improves sleep quality. Most research indicates that higher melatonin doses are not necessarily more effective.
Some downsides and cautions about a 10 mg dosage:
- Next day drowsiness: Some people report feeling groggy, lethargic, or hungover
- Vivid dreams or nightmares: Higher doses are more likely to cause this undesirable side effect
- Hormone regulation: There is some concern that high doses over long periods could impact natural hormone production, particularly in children
- Safety studies: Most studies have tested lower dosages (0.5 – 5 mg range), so more research is needed on higher doses
- Drug interactions: Melatonin may interact with contraceptives, blood thinners, diabetes medications, and sedatives
Based on these factors, it is recommended that you start with a smaller 0.5 – 5 mg dose taken 30 – 60 minutes before bedtime. Only increase your dosage if the lower amount does not help, and avoid exceeding 10 mg per day without medical approval.
Are There Alternatives to Melatonin?
If you experience side effects or want to avoid medication, there are non-drug alternatives that can also help with sleep:
- Cognitive behavioral therapy: Addresses thought patterns and behaviors that impair sleep
- Sleep restriction: Restricting time spent in bed to the actual amount slept
- Sleep hygiene: Following guidelines for sleep environment, routine, diet, exercise, and lifestyle
- Relaxation techniques: Meditation, deep breathing, progressive muscle relaxation, visualization
- Aromatherapy: Lavender oil, chamomile oil, valerian oil
- Herbal remedies: Valerian, chamomile, passionflower, lemon balm
- Acupuncture
- Exercise during day
- Avoiding alcohol and stimulants close to bedtime
Discuss the best solutions for your particular sleep difficulties with your doctor. Making healthy lifestyle changes can often resolve sleep issues without medication.
Are Melatonin Supplements Regulated?
No, melatonin supplements are not regulated by the FDA. As an over the counter dietary supplement, melatonin does not go through the same approval process as prescription drugs.
There are no official manufacturing standards or quality control procedures enforced for melatonin. Purity, safety, and dosage in supplements can vary widely between brands.
It’s important to buy melatonin from reputable companies that follow good manufacturing practices. Work with your doctor or pharmacist to select a quality brand.
Can Melatonin Be Addictive?
No, there is no evidence that melatonin is an addictive substance. Your body produces melatonin naturally each evening.
Taking melatonin supplements may lead to dependence in which falling asleep becomes more difficult without it. However, there are no cravings, withdrawal effects, or other characteristics of true addiction.
It is possible to become psychologically dependent on almost any sleep aid. However, melatonin is not physically addictive like benzodiazepines, barbiturates, and other prescription sleep drugs can be.
Who Should Not Take Melatonin?
Certain people should exercise caution with melatonin or avoid it entirely:
- Autoimmune diseases: Can potentially aggravate symptoms
- Depression: Melatonin may worsen symptoms in some
- Diabetes: Impacts blood sugar regulation
- High blood pressure: May elevate levels
- Leukopenia: Can lower white blood cell counts
- Seizures: May increase risk in those with uncontrolled epilepsy
- Children: Should only use under medical guidance
- Pregnant women: Effects during pregnancy are unknown
Anyone taking contraceptives, blood thinners, sedatives, diabetes medications, or immunosuppressants should consult their doctor before using melatonin.
Conclusion
Melatonin is generally safe when taken as directed for short periods. While some doctors may prescribe higher doses, most experts recommend starting low (0.5 – 1 mg) and only increasing to 5 mg if the lower amount is not adequately improving sleep.
10 mg approaches the upper end of the recommended dosage range. Potential side effects like next day drowsiness, vivid dreams, and impaired hormone regulation are more likely at higher doses. It’s best to start low, see how your body responds, and consult your doctor before exceeding 5 mg per day.
Aim to take melatonin 30-60 minutes before your desired bedtime. Time your dose to align with when you want to fall asleep. Only take it long enough to treat a particular sleep issue, rather than as an ongoing sleep aid.
Pay close attention to your body’s response along with any side effects. Be prepared to reduce your dosage or try alternative methods of improving sleep if needed.
