The Melatonin Dosage for a Sleep Aid
Melatonin is a hormone made by your brain that helps regulate your body's internal clock 2. Your levels of melatonin increase at night and decrease during the day 2. Some people find that taking melatonin supplements helps them to sleep better, especially if they are suffering from jet lag 2. Different people respond to different dosages, so it may take some experimenting to find the dose that works best for you.
If you are experiencing serious medical symptoms, seek emergency treatment immediately.
Insomnia
Although studies have used doses of anywhere from .1 mg to 75 mg per night, most people take doses between .3 mg and 5 mg per night. To minimize the risk of daytime side effects, start with a low dose taken about an hour before bedtime and increase your dose every three days until you find the dose that helps you. Most people respond well to doses between 1 mg and 3 mg. Quick-release forms of melatonin supplements may work best for people with insomnia 2.
Jet Lag
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Sometimes people begin taking melatonin a day or two before traveling, rather than waiting until after they arrive at their new destination 2.
Children
Speak with your child's doctor before giving your child melatonin to determine the recommended dose, if any 2.
Side Effects and Safety
Melatonin Risks & Side Effects
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Taking larger doses of melatonin can cause daytime drowsiness 2. Other side effects include:
- headaches
- sleepwalking
- nightmares
- vivid dreams
- stomach cramps
- dizziness
- depression
- nausea
If you are pregnant or have an autoimmune disorder you should not take melatonin 2.
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References
- eMedTV.com: An Introduction to Melatonin Dosage; Kristi Monson, Pharm.D., et al.; Jan. 18, 2009
- Drugs.com: Melatonin
- University of Maryland Medical Center: Melatonin; Steven D. Ehrlich, NMD; Dec. 8, 2009
- Buscemi N, Vandermeer B, Hooton N, et al. The efficacy and safety of exogenous melatonin for primary sleep disorders. A meta-analysis. J Gen Intern Med 2005;20:1151-8. doi:10.1111/j.1525-1497.2005.0243.x
- James M, Tremea MO, Jones JS, Krohmer JR. Can melatonin improve adaptation to night shift? Am J Emerg Med 1998;16:367-70. doi:10.1016/s0735-6757(98)90129-2
- Fischer, S., Smolnik, R., Herms, M., Born, J., and Fehm, H. L. Melatonin acutely improves the neuroendocrine architecture of sleep in blind individuals. J Clin Endocrinol.Metab 2003;88(11):5315-5320. doi10.1210/jc.2003-030540
- Gringras P, Gamble C, Jones AP, et al; MENDS Study Group. Melatonin for sleep problems in children with neurodevelopmental disorders: randomised double masked placebo controlled trial. BMJ. 2012 Nov 5;345:e6664. doi10.1136/bmj.e6664
- Jan, J. E., Hamilton, D., Seward, N., Fast, D. K., Freeman, R. D., and Laudon, M. Clinical trials of controlled-release melatonin in children with sleep- wake cycle disorders. J Pineal Res 2000;29(1):34-39.
- Nagtegaal JE, Laurant MW, Kerkhof GA, et al. Effects of melatonin on the quality of life in patients with delayed sleep phase syndrome. J Psychosom Res 2000;48:45-50. doi:10.1016/s0022-3999(99)00075-6
- Natural Standard. "Melatonin" Mayoclinic.com.
- PDRHealth. "Melatonin"
- Rossignol, D. A. and Frye, R. E. Melatonin in autism spectrum disorders: a systematic review and meta-analysis. Dev.Med.Child Neurol. 2011;53(9):783-792. doi:10.1111/j.1469-8749.2011.03980.x
- Sack RL, Brandes RW, Kendall AR, et al. Entrainment of free-running circadian rhythms by melatonin in blind people. N Engl J Med 2000;343:1070-7. doi:10.1056/NEJM200010123431503
Writer Bio
Based in Massachusetts, Jessica Bruso has been writing since 2008. She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations, both from Tufts University.