Experts Share Insights into Proper Melatonin Usage

UNITED STATES – If you’re experiencing difficulty falling asleep, your pineal gland might be to blame.

Melatonin, a hormone produced by the pineal gland in the midbrain, plays a pivotal role in regulating your sleep and wake cycle, as explained by Dr. Hal Alpert, a telemedicine consultant at Blue Sleep.

As the sun sets in the evening, our natural melatonin levels rise. Conversely, when the sun begins to rise in the morning, melatonin production decreases, facilitating the process of waking up, notes Alpert.

While the body naturally generates melatonin, some individuals turn to melatonin supplements to expedite sleep onset or mitigate the effects of jetlag. The question remains: How much melatonin is the right amount?

Determining the Appropriate Melatonin Dosage

Dr. Alpert recommends a cautious approach to melatonin supplementation, emphasizing the principle of “start low and go slow.” He suggests an initial dose ranging from 0.1 to 0.3 milligrams, with the typical over-the-counter dosage for adults ranging from 1 to 3 milligrams.

It’s important to note that over-the-counter melatonin is not subject to FDA regulation for conditions like insomnia, sleep disorders, or medical conditions. Consequently, it is readily available to the public. However, Dr. Deirdre Conroy, Clinical Director for the University of Michigan Behavioral Sleep Medicine Program, highlights that studies have revealed discrepancies between the labeled dose on over-the-counter melatonin bottles and the actual amount ingested.

For individuals contending with sleep disorders or insomnia, it is advisable to consult a healthcare provider and obtain a prescription for melatonin that has undergone rigorous testing and regulatory oversight, according to Conroy.

Furthermore, Alpert underscores that doses exceeding 3 milligrams do not accelerate the onset of sleep more effectively than lower doses. In fact, excessive melatonin intake may potentially trigger rebound insomnia, exacerbating difficulties falling asleep.

Melatonin, a crucial hormone for regulating sleep and wake cycles, can be supplemented for improved sleep quality. Experts advocate for a cautious approach, starting with low doses (0.1 to 0.3 milligrams) and gradually increasing if necessary. Over-the-counter melatonin lacks FDA regulation for sleep disorders, making prescription medication a safer option for such cases. Dosages exceeding 3 milligrams do not provide added benefits and may lead to rebound insomnia. For personalized recommendations, it is advisable to consult a healthcare professional.