A Guide To Using Melatonin
When it comes to supplements, Melatonin is very popular! Which might lead you to ask the questions “What is this sleep supplement and why do people love it so much?” We are going to give you the answers to these questions along with many more. Using melatonin is a natural and very affective way to induce sleep. Making it ideal for anyone who needs that help drifting off to sleep at night. Keeping reading to get all the details in our Guide To Melatonin for better sleep and rest.
What is Melatonin?
First and foremost, we wanted to touch base on what melatonin actually is. A lot of people have heard of it and may even be using it daily but actually have no idea what it is. Is it a vitamin? Nope. What about a mineral? Also, no. Melatonin is actually a hormone.
Our bodies naturally produce and release the hormone melatonin in order to induce sleep. Although, sometimes our body has a hard time producing melatonin on our own due to stress, blue light exposure, or even age. There are many reasons why we sometimes we do not naturally fall asleep on our own. Taking a melatonin supplement can make it much easier to fall asleep naturally and wake up feeling energized.
Do I Need A Prescription For Melatonin?
You do not need a prescription to get melatonin. However, we do highly recommend talking to your doctor before you start using melatonin. Our general rule of thumb is… If it can help, it can hurt. It is important to make sure it is safe for you to take melatonin with any medications you are currently taking, as well as for your general health and wellbeing.
It is also important to note that you should be especially cautious of giving it to your children and ask their doctor before giving it to them as well. The great news is that as soon as you get the okay from your doctor it is easy and cost effective to purchase over the counter.
Can You Get Melatonin With Your Diet?
There are many foods that naturally contain melatonin like Tart Cherries, Salmon, Sardines, Pistachios, and Almonds. Although, if you are really hoping to induce sleep, it can be difficult to do so with diet alone.
While a glass of tart cherry juice can help, it is not always as potent as taking a melatonin supplement before bed. Other foods can also help you to create melatonin naturally. Making sure you are eating a nutrient rich diet can help your body to get all the vitamins and minerals it needs in order to induce healthy sleep. Click the link to learn more.
Learn more about foods that help you sleep in our post: Best And Worst Foods Before Bed
When Should I Take Melatonin?
We always recommend referring to the bottle and the manufacturer for specific details on your supplement. However, it is typically recommended to take your melatonin at the same time every evening. The more consistent you are with your melatonin and your sleep schedule, the better.
Usually, it is recommended to take your melatonin around an hour before you plan on going to sleep. Giving you just enough time for your nightly routine and to climb into bed before you start to feel like it is kicking in and time to go to sleep.
How Does Melatonin Help You Fall Asleep?
Your body typically produces melatonin all on its own in order to make you feel tired and help you drift off to sleep. A Melatonin supplement works in the same way. It breaks down and enters your bloodstream which carries the hormone to your brain.
Then your body reacts in the same way it would if you had produced it yourself. Your nervous system slows down and feel tired. You may even experience feeling a bit woozy if you fight it and try not to fall asleep right away. This is why we recommend only taking it right before you plan on going to sleep.
Have a hard time going to sleep? You may be interested in reading: Guide To Insomnia
Can You Take Melatonin Every Night?
You absolutely can take melatonin every night. We of course recommend asking your doctor for guidance on any supplements before using. However, it is typically very safe to take it every night before bed. In fact, the more consistent you are with taking your melatonin at the same time every night before bed, the more consistent your sleep schedule will become.
Consistency is key when it comes to reinforcing your circadian rhythm. Over time, a more consistent sleep schedule will make it much easier to fall asleep at the same time every night. If you have a hard time creating a consistent sleep schedule, taking it every night at the same time could potentially help you.
What Is The Proper Dosage?
Truly a great question for your doctor. The answer is going to depend on your age, height, weight, and tolerance to melatonin just to name a few factors. Even with all these factors accounted for, there are different sleep disorders that may have doctors recommended higher dosages.
The range is typically around 2mg all the way up to 12 mg. However, the most standard recommendation for adults is usually around 5mg. Again, for a personalized recommendation talk to your doctor to see what they would recommend for you.
You May Also Enjoy Reading: Vitamin D And Sleep
Is It Safe For Children?
Melatonin is safe for children. There are a lot of melatonin supplements that are dosed and marketed specifically for children. This is no surprise as kids often have a very hard time getting to sleep on their own and can use that extra help. The dosage will be important when considering giving your kids melatonin and talking to their pediatrician will be your best option for determining the
Always talk to your doctor before using any type of supplement. For younger children, it is typically recommended to stay around .005 mg to .15mg. However, it could be more depending on your child, their age and weight. We also only recommend giving your child melatonin at night and not at nap time. While your child may need help getting to sleep for their naps also, it may make it difficult for them to wake up refreshed from their naps.
You May Also Enjoy: How To Get Your Kids Back On A Sleep Schedule
Can You Take Too Much?
Yes, you can take too much melatonin. If you do take too much, do not worry as it is not typically life-threatening. Although, if you are concerned, we would recommend calling poison control. It should still be actively avoided at all costs. Taking too much can cause you to feel rather numb and foggy. It can even cause you to have a low mood.
Just like any other medication or supplement, you should always only take the recommended dosage. It is also generally recommended to avoid taking melatonin with other substances like alcohol. Keep reading for further details.
What Should I Avoid Taking Melatonin With?
First and foremost, you should avoid taking melatonin if you have recently been drinking alcohol. Something about the combination of melatonin and alcohol can overly relax the muscles in your throat and can make it difficult for you to breath properly. It can also increase dizziness and drowsiness which can make it even dangerous just to walk around. Overall, we would recommend not combining the two.
Caffeine should also be generally avoided taking melatonin with. While you will not feel any adverse effects, the caffeine generally negates any functional use out of the melatonin. Caffeine essentially blocks out our ability to feel when we are tired which truly just lowers the effectiveness of melatonin. We would still recommend against taking the two together.
A few medications that you should talk to your doctor about before considering taking melatonin are… Blood thinners, birth control, diabetes medications, immunosuppressants, and sleep medications. While there are more these are just a few that typically should not be mixed with melatonin.
Does it Make You Feel Groggy In The Morning?
One of the most common complaints about using melatonin is that it can sometimes leave you feeling groggy or sleepy in the morning after you take it. If you are experiencing this, then we would recommend a few different things to help eliminate this issue. The first is to make sure you are getting a full night of rest. If you are only sleeping for a few hours then it is completely natural that the melatonin would still be actively attempting to keep you rest.
The next is to take your melatonin earlier in the night. If you typically go to sleep at 11pm and take your melatonin at 10pm, then bump it back and start taking it at 9pm. This may give the melatonin more time to wear off before you wake up in the morning. The final tip is to try taking a smaller dosage. This could also help you to wake up feeling well rested instead of foggy.
Click the link to discover how to Become A Morning Person!
There are several other options and supplements of melatonin too. They can come in the form of a tablet, gel capsule, liquid dropper and even gummies. As well as a powder that can be added to liquid and drank too. One of these such powders is the “Sleep Formula” supplement by FitFormula.
This gentle but effective combination of melatonin and GABA helps you drift off to dream. It even has a pleasant blueberry flavor too. It is fast absorbing, gluten free and uses no fillers or preservatives. This “magic elixir” helps your natural circadian rhythm back on track. And you getting the rest you need.
Learn more and shop for your Blueberry Flavored Sleep Formula at FitFormula.com.
A Guide To Using Melatonin – Final Thoughts:
Using melatonin is a great way to induce sleep naturally. It can truly help you to get to sleep quickly as well as stay asleep throughout the night. It also has minimal side effects and is rather cost effective compared to other prescription sleep aids. It really can be a great tool to help you get all the sleep you need on a regular basis. It works right away which also makes it a great option for getting to sleep on night when you are having a hard time getting the rest you need.
If you have a question for us, be sure to Contact Us and send a message. We would love to answer any questions you may have.