In today’s fast-paced world, getting a good night's sleep can often feel like a luxury. Whether it’s the stress of work, the glow of our screens, or simply a restless mind, many of us struggle to fall asleep or stay asleep. Melatonin is a natural remedy that helps regulate the sleep-wake cycle, and it has become a popular solution for those seeking better sleep. But how much melatonin should you take?
What's the Right Dose of Melatonin?
The appropriate dose of melatonin can vary depending on individual needs and circumstances. Here’s a general guide to help you determine the right amount:
1. Start Small: For adults, a common starting dose is between 1 to 2 mg of melatonin. Most commercially available gummies far exceed that - which is actually a bad thing! Too much melatonin can have the opposite effect, decreasing sleep length and quality. Basically, a higher dose might cause your melatonin levels to peak too early, which could cause your brain to wake up early as well. That’s why many people on high doses of melatonin often wake up after a few hours instead of sleeping through the night.
Typically, it’s better to start with a low dose and gradually increase it if necessary. That allows your body to go through the intended gradual rise and fall of melatonin levels, ensuring better sleep and fewer awakenings.
Note that most doctors and studies suggest the generally effective dose of melatonin is between 0.3mg - 1mg, but because not all of it gets through/processed by your system (called the bioavailability) you may need to take a little more. That’s why the most effective starting dose is typically 1 - 2mg, assuming you’re ingesting it through a gummy.
2. Adjust Based on Effectiveness: If you do not notice an improvement in your sleep after a few days, you can increase the dose every few days. It is not typically recommended to exceed 4mg. Most people find that a dose between 1 to 4 milligrams is effective.
3. Higher Doses: For some doses up to 5 milligrams may be beneficial, especially for those with more significant sleep issues, jet lag, or seniors. However, most people do not need a high dose and some people on high doses experience drowsiness, vivid dreams, or wake early. Despite its marketing higher doses are not typically more effective and may even reduce sleep quality, except in very rare circumstances.
4. Consult a Professional: It’s always recommended to talk to a physician before starting melatonin or changing your dose, especially if you’re taking medications or have underlying health conditions. And remember to consult a physician if you experience any negative side effects.
Our Recommended Sleep Aid: Nature's Sleep Gummies
If you're looking for an enjoyable and convenient way to take melatonin, Nature's Sleep Gummies are an excellent option. Here’s why:
1. Perfect Dosage: Each gummy contains 1 milligram of melatonin, allowing you to start with a low dose and increase as necessary. This is particularly beneficial since most sleep gummies on the market contain unstandardized or unnecessarily high doses of melatonin which makes it difficult to measure and could lead to an overdose. Although melatonin overdose typically has mild effects (like a headache, nausea, or grogginess) it can decrease the length and quality of your sleep, so it's best to start small and work your way up.
2. Deliciously Fruity: Made with passiflora (passion fruit) they have a delicious fruity flavour, making your nightly routine something to look forward to!
3. Natural Ingredients: Made with high-quality, natural ingredients, Nature’s Sleep Gummies are a safe choice for improving sleep quality. This makes it a great option for those who are worried about taking prescription drugs. Melatonin isn’t a prescription drug, it is naturally produced by your body and your levels can be improved through natural supplementation.
To summarize, finding the right dose of melatonin can be a game-changer for your sleep quality. It’s usually best to start with a low dose and adjust as needed. Always consult your doctor before starting or changing the dosage of any supplement.