Melatonin is a naturally occurring hormone that is often in a pill form as an over-the-counter supplement that helps people sleep. This is frequently taken to alleviate difficulty in falling asleep, characteristic symptoms of insomnia, and there is a strong body of evidence support its use as a sleep aid in both children and adults.
Is it safe and effective?
It is believed that Melatonin is safe and effective for long term use with fewer side effects that commonly prescribed sleeping pills. A few studies have shown that is a safe and effective sleep aid that is helpful for both children and adults, and people suffering from chronic health conditions.
List of health benefits
- Age-related Macular Degeneration- may reduce the risk of eye diseases including age-related macular degeneration or AMD
- Autism – Research says that Autistic people does not generate enough melatonin, resulting in sleep disturbances. A study reported in 2014,that melatonin not only improves sleep onset, quality and duration, it is also associated with improved daytime behaviors.
- Jet lag – Jet lag is caused by rapid travel across several time zones, resulting in disturbed sleep, daytime fatigue and feeling of overall discomfort. Melatonin is a great remedy for those who wants to improve sleep after travelling across different time zones.
Possible side effects
Possible side effects are uncommon but can include;
It may cause morning hangover effects if the optimal dose is exceeded, but as it wears off, these symptoms should relent. Natural sleep aids appears to be safe when used short-term, however, the lack of long-term studies means we cannot guarantee if it is safe for extended use. However, there are no reports of a fatal overdose on Melatonin alone.
Melatonin – Dosage recommended
Melatonin is available over the counter sleep aids and is found under different brands such as Nature made, Natrol, Spring Valley and more. Melatonin is available over-the-counter at most pharmacies and health supplement stores as tablets, lozenges, gummies, tinctures, and other preparations. There is no daily recommended amount of melatonin, but it is typically sold in doses ranging from 1mg to 10mg. Health professionals always recommend starting with the lowest doses and gradually increasing your intake until you find the amount that works for you. 3mg melatonin is the standard does.
Melatonin – When to take Melatonin
This natural remedy a critical role in regulating our biological clock or circadian rhythm and the timing of doses is very important. It is normally produced in a part of the brain called the pineal gland and is released during the period of darkness and sundown to sunrise. When taken as an oral supplement, it reaches a maximum concentration in your blood after 30 minutes.
The tablet is mostly taken in the evening, usually an hour before you are planning to go to bed.
What you need to know
Melatonin is not regulated by the FDA (Food and Drug Administration). And so production and quality standards are not enforced, so the dose may actually vary from the listed strength when selecting a brand of natural sleep aids, look for products that have been certified by Consumer Labs, NSF International, and if you are from the United States The U.S Pharmacopeial Convention.