The best time to take melatonin for better sleep, according to science

Melatonin is a popular sleep supplement that imitates the natural hormone that your brain produces to help regulate your sleep cycle. For best results, it has usually taken about 30 minutes to an hour before bedtime, but the ideal timing can vary depending on the dose, the type and the way your body reacts.

Jump at the main dishes to remember.

Best time to take melatonin according to your needs

• Occasional insomnia: To help you fall asleep, it is generally recommended to take melatonin from 30 minutes to an hour before the desired bedtime.
• Work sleep disorder (SWSD): Night work can cause the SWSD, considerably disrupting the body of natural sleep of the body, known as the circadian rhythm. For SWSD, take your melatonin from 30 minutes to an hour before the desired bedtime.
• Jet: The jet lag is a temporary sleep disorder that occurs when your internal body clock disagrees with the local time at your travel destination. If you stole to the east, consider taking melatonin at night in the new time zone until the local time. If you stole west, take melatonin in the morning in the new time zone to help adjust your circadian pace. Take melatonin 30 minutes to an hour before planning to sleep at your new destination.

The exact time that melatonin takes at work can vary depending on the dose and the shape of melatonin. Mélatonine with prolonged liberation (slowly released in the body over a longer period) could take longer to start working than immediate release (released more quickly in the body immediately). Therefore, he could take some tests and errors to determine the exact timing that suits you best.

How much

There is no dose defined for melatonin, but certain doses have been recommended and used in studies:

• Recommended dosage: The American Academy of Sleep Medicine recommends taking 2 milligrams (MG) from melatonin 30 minutes before bedtime for insomnia. Studies have shown that doses ranging from 1 to 6 mg seem to work well to improve sleep. Some research has also suggested that doses less than 1 mg could work as well.
• Maximum dose: A maximum dose for adults has not been defined, but melatonin is generally sold in doses up to 10 mg.
• Dosage in children: The dose should generally not exceed 3 mg.

Different formulations of melatonin are available. The most commonly used formulation is a chewable eraser for adults, but there are also liquid options for children.

How often should you take melatonin?

Melatonin is generally considered safe for short -term use. Adults have safely took up to 8 mg per day for six months, while children can take up to 3 mg per day for up to three months. However, long -term use has not been well studied, so it is preferable to use melatonin under the direction of a health care provider and only if necessary.

How long is it staying in your system?

The half-life of elimination (the time required for half a medication to be eliminated from the body) from melatonin is relatively short, almost 50 minutes.

Melatonin remains in the body for four to five hours. It can be metabolized differently in different people depending on factors such as:

• Age
• Health condition
• Dose resistance
• Dose form (immediate or prolonged)
• Other drugs, taking

Common melatonin errors

Here are some common errors when taking melatonin which can reduce its effectiveness or lead to undesirable side effects:

• Use of melatonin as a permanent solution: Melatonin should not be used as a continuous treatment for chronic insomnia, as its effectiveness in treating the condition is not clear. Talk to your health care provider other treatment options for insomnia.
• Take it at the wrong time: It is essential to timer your dose of melatonin for the right time, like when you prepare to sleep. Avoid taking it too early or too close to bedtime.
• Assuming that anyone can use it: It is not known if melatonin is sure to use in pregnant or breastfed people. It can also worsen certain health problems, such as depression, high blood pressure and bleeding disorders.
• Take higher doses: The evidence indicates that the effective doses of melatonin vary from 1 to 6 mg. It is best to start taking it at the lowest effective dose.
• Take long -term melatonin: In low doses, longer -term melatonin can be safe when it is regularly used. However, it is generally recommended to avoid long -term use because more research is necessary.

Who shouldn’t take melatonin?

Melatonin is a relatively safe supplement when used in the short term. However, it is not recommended for people with certain health conditions. These include:

• Be pregnant or breastfeed
• Bleeding disorders
• High blood pressure
• Transplantation
• Epilepsy
• A personal or family story of depression

Melatonin is generally well tolerated in children and adolescents. However, this could interfere with development during adolescence. It should only be used in children with a medical need under the supervision of a health professional. The long -term use of melatonin in children is not recommended.

Interactions

Melatonin can interact with certain drugs, potentially causing side effects. These include:

• Antidepressants, like Luvox (fluvoxamine)
• Sedatives or hypnotic, such as valium (diazepam),
• Contraceptive pills, such as yaz (drospirenone and estradiol ethinyle)
• Caffeine
• Diabetes drugs, like Invokana (canagliflozin)
• Antihypertensive drugs, such as Lotensin (Benazepril)
• Immunosuppressants, like Humira (Adalimumab)
• Anticoagulant / antiplatelet drugs, such as Jantoven (Warfarine)
• Crisis drugs, such as lamctal (lamotrigine)

Limit alcohol consumption before bed because it alters sleep and reduces melatonin production.

Main to remember

• Melatonin can help regulate sleep in various situations, such as occasional insomnia, jet lag and sleep disorder of the quarter work. It is more effective when it is timed properly, usually 30 minutes to an hour before the desired bedtime.
• There is no universal dose for melatonin, but most adults use 1 to 10 mg safely for short -term periods.
• Melatonin is not a remedy for sleep problems and may not be appropriate for everyone, especially those who have certain health problems or taking specific drugs.