7 melatonin errors, according to sleep doctors

ahsan65@gmail.comJune 24, 2025

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7 melatonin errors, according to sleep doctors

1. You do not practice other good sleep hygiene strategies

Melatonin is an effective option in the sleep toolbox, but that should not be the only one you are trying, and it should not be the first step you take if you are not sleeping well, explains David Neubauer, MD, associate professor in the psychiatry department and behavioral sciences at the Johns Hopkins University School of Medicine.

The main effective sleep hygiene strategies do not imply over -the -counter supplements:

Go sleep and wake up at the same time, seven days a week.
Make your dark and silent sleep space.
Keep the room temperature between 60 and 67 degrees.
Stop eating two or three hours before bedtime.
Create a relaxing bedtime routine, with peaceful music, a book or a hot bath.

2. You think melatonin makes you sleepy

Dr. Grandner says it is the most common false idea on melatonin. Unlike many prescription sleeping pills, melatonin is not a sedative. It works by signaling to your body that it is at night and by encouraging the natural cycle of a natural sleeping pill to help you put the upper hand for the night.

If you use it to knock yourself out every night, this is not the case. This will help you move your sleep habits if you have trouble with things such as time difference or an irregular sleep schedule due to quarter work work, but it is not very effective for insomnia caused by other problems.

3. You take melatonin just before bedtime

Since melatonin will probably not help you derive the minute when your head hits the pillow, you should not time your dosage as if it would. Melatonin is more effective when taken an hour or two before bedtime.

“That said, to your body it’s at night,” explains Grandner. But it takes a little time for your body to be divided, in the same way as when you naturally start to feel sleepy before going to bed. If you take it just before going, the effect will start too late.

4. You use melatonin in the middle of the night

If your insomnia means that you wake up regularly at 3 am, blowing up a melatonin supplement will not help you fall asleep. It can be tempting to try it, but this moment is ineffective, because our levels of natural melatonin hormones are already at peak levels, explains Naima Covassin, PhD, sleeping researcher at Mayo Clinic in Rochester, Minnesota.

A better long -term strategy to fall asleep is to preserve the function of your room as a sleep sanctuary. Do not use it as a home office and also keep all other shiny electronic devices in another room. If you do not fall asleep within 20 minutes, get out of bed and do something you find to relax until you feel sleepy again.

5. You take melatonin every night

The safety and efficiency of long -term use of melatonin supplements require a more in -depth examination.

Dr. Covassin says melatonin should only be used for a temporary problem that falls asleep unless it is prescribed by a doctor.

Long-term use is generally not recommended, and it can increase the risk of side effects, such as headache, dizziness, nausea and daytime sleepiness, without solving the underlying cause of your sleep problems.

Other approaches, such as cognitive behavioral therapy, could be better for people with persistent sleep problems, explains Covassin. (This is why cognitivo-behavioral therapy for insomnia is the recommended first line treatment for insomnia.

Rarely, more serious side effects can occur, including depression, high blood pressure and convulsions in people who are subject to them.

6. The dosage is too high

There is one thing such as too much melatonin. Experts recommend that users do not take more than 10 milligrams (MG) of melatonin at a time, and a typical dose varies from 1 mg to 3 mg.

“No longer is necessarily better,” explains Covassin.

As for long -term daily use, high doses may increase the risk of side effects. If you do not see results with lower doses, talk to a health care provider to go to the root of your sleep problems and design a more efficient treatment plan.

7. You leave it in sight

Even if a bottle of pills is not a prescription, it should not be excluded where anyone can catch it. The gum forms of this supplement, in particular, are tempting for children.

People do not always keep food supplements out of the reach of children – and it is a dangerous error.

Centers for Disease Control and Prevention (CDC) report that the number of children who have ingested melatonin has increased considerably in recent years, as well as more serious hospitalizations and results.

To make your home safe, keep all medicines and supplements in a place too high for your children to see and reach. And if your melatonin comes in a container to the children’s test, keep it this way.

The point to take away

Melatonin supplements are a synthetic version of the sleepy hormone that is naturally produced in the brain. Melatonin can help improve the body’s natural sleep watch cycle, but it is only effective if it is used correctly.
Current melatonin errors include taking them at the wrong time or in the wrong dose. These supplements should also not be invoked as a long -term solution for chronic sleep problems.
The use of melatonin has become more popular in recent years, and there has been an increase in the number of children who have accidentally ingested it. Do not leave melatonin, or any other type of medicine or supplement, within the reach of young children.

ahsan65@gmail.comJune 24, 2025

0 0 4 minutes read