Everybody’s experienced it at least once. You get up early, work all day, and drive through awful traffic. Then, despite feeling exhausted, you can’t sleep at night.
Approximately 70 percent of adults in the US report insufficient sleep for at least one night each month. People try several methods to attain a good night’s sleep but often neglect the most natural solution: using a melatonin dosage.
What does melatonin do, you ask? Melatonin helps regulate when you feel drowsy in the evening when your body senses darkness. You can also take it as a dietary supplement in the US.
If you’ve never used melatonin, don’t worry! In this guide, we’ll walk you through five tips for using a healthy melatonin dosage.
1. Melatonin Dosage for Adults
Currently, no official melatonin dosage recommendations exist. However, dosages between 0.5 milligrams and five milligrams seem safe. Moreover, dosages in this range succeed in inducing sleep.
Usually, adults can take melatonin an hour before going to bed. Please note, though, that pregnant or breastfeeding women should consult with their physician before taking melatonin.
2. Does Melatonin Work for Children?
Children can use melatonin safely as well. However, kids should take melatonin dosages for short-term use only. The effective dosage ranges from 0.05 milligrams per kilogram to five milligrams of melatonin at maximum.
Children may experience side effects from melatonin, but these are typically mild. Some side effects include agitation, drowsiness, headaches, and more frequent bedwetting.
Most often, physicians recommend melatonin supplements for children with sleeping conditions like insomnia. Both children and adults can take gummy melatonin vitamins to help sleep. Melatonin gummies for kids help to ensure the dosage remains consistent.
3. Melatonin Dosage for the Elderly
As people age, their melatonin levels gradually decline. This decrease in melatonin levels disrupts the sleeping cycle of many older adults. Melatonin gummies can help mitigate this decrease.
Aging adults often have increased sensitivity to melatonin. As a result, high levels of melatonin tend to linger in their bodies. The result of this lingering is often daytime drowsiness.
To help stay alert, doctors recommend older adults start with the smallest melatonin dosage possible. Low levels of this hormone can help sleep better without causing fluctuation in their circadian rhythms.
4. Determining Your Melatonin Dosage
When you start using melatonin supplements, begin with the lowest recommended dosage for your age range. Over time, you can increase the dosage until you find the right amount to help you sleep.
If you purchase over-the-counter pills or gummies, they’ll likely come in standard dosages. If you need a lower dose, cut the pills into halves or quarters.
5. When To Take Melatonin
For adults, it’s often best to take melatonin an hour or so before you go to bed. Your body naturally produces more melatonin an hour or two before sleeping. As such, taking melatonin can help manage that process effectively.
Find Your Melatonin Dosage Today!
Finding the best melatonin dosage can be a trial and error process. If you have any concerns, consult with your doctor before you begin taking this supplement. Over time, though, you’ll see an improvement in your sleep as you narrow down the dosage level.
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