Ultimate Guide to Melatonin: How Much Should You Take and Is it Safe?
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- Опубликовано: 25 июн 2024
- Melatonin is a hormone produced by the body that regulates sleep-wake cycles. But how well do melatonin supplements work? And how much should you be taking?
We explore the benefits of melatonin supplements for people who struggle with sleep, including those with jet lag or shift work disorder. We also cover the potential side effects of melatonin, such as daytime sleepiness and dizziness. Finally, we provide tips for safely using melatonin supplements, including proper dosages and when to take them.
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👩🏻💻 And for everything you need to know about melatonin, visit Sleep Foundation: www.sleepfoundation.org/melat...
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0:00 What is Melatonin?
1:22 How Does Melatonin Affect Sleep?
2:50 What Are the Health Effects of Melatonin?
4:54 How to Take Melatonin For Sleep
7:04 When to Take Melatonin For Sleep
#melatonin #sleeptips #supplements 
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I ingest Melatonin frequently, as a sleep balancer. For the past five or six years. I have no need for sedatives. But this medicine is a boon for my erratic irregular sleeping patterns.
Great to know!
Years ago I read some of the first research on malatonin. It said the idea dose for sleep is 0.3 mg. At that time I could find that dose and it worked well for me. Now I can't find any dose under 1 mg. So I buy that and halve the pill - 0.5 mg.
It works great for me. People think more will work better. Not from what I've found out. I recommend 0.5 mg. Takes
about 90 minutes to make me very drowsy. I am an RN but that's not what showed me the best dose; taking that lower
dose is what convinced me.
I use. 0,1mg. When I use more I am not alert during daytime.
I take half of 3 mg tablet.
I take 80 mg of quick dissolve and go play tennis.Puts me on the level without becoming addicted such as Xanax
I (ignorantly) took 2 gummies at 5 mg each... 10 mg! I had a headache all night long. I just ordered a 1 mg dosage and will half then work up to 1 IF the .5 dosage doesn't work.
Wal Mart has several different milligrams of melatonin 3mg 5 mg and I think 10 mg
5 mg at bedtime for me. Timed release. It releases over the course of 6 hours. I fall asleep fine but my issue is waking early. Works well for me along with Magnesium Bisglycinate 400mg. As you age your melatonin levels drop significantly.
My doctor recommended 5 mg of melatonin. I have ake it 2 hrs before bedtime. It helps most of the time.
Way too much. Stop listening to doctors that earn money by oversubscribing medicine. Take a maximum of 1mg 90 minutes before bedtime. If you take more for a longer period of time, your body becomes dependent on melatonine pills.
Melatonin levels drop by aging because pineal gland function often decreases, the older you get. Meditating, creative hobbies as well as detoxification supplements can help to keep the pineal gland working properly 👍
@@harleydavidsonstreetbob1322I'm 17 but it takes me 2-3 hours falling asleep and somedays I can't even sleep till 5-6 am. ...it's 12 am right now. Should I take this supplement?😭
Thanks so much for this video. Very informative!
Glad it was helpful!
it's not tho. cut it out all the way. u dont need it.
This is a lifesaver. Thank you so much 🙏🙏. I’ve had trouble sleeping even when doing exactly what I’m supposed to do. Now I have the solution
Please tell me what you did?
Yeah please sharee
I need this. I will be working as a RA with nurse duties 3rd shift. I want to keep my heart and body healthy.
I'm watching this review after taking melatonin at the moment. Thanks
Me too 😂
Same
Great video. Melatonin stoped working for me. I would take 3 mg and then 2hours later 3 mg more ,and it kept me awake all night!! I was really dissapointed because I have Insomnia, and I was looking for a fix. Thanks again for posting this video.😁
I am sorry and surprised. I have the opposite problem. If I am left untended anywhere. I go to sleep. I play Cards with my Cronies and to remain awake:alert or when I drive long distances; have to dose on ‘Modafil:Modalert. This can keep awake for 10 hours. I take only when necessary.
Then what you do for falling asleep?
For me helps:
tryptophan
Gaba
Melatonin
ZMA (Zink,magnesium,b6
You need to get some sunlight every day, then take 10-20mg at night. Then you'll sleep!
I found it helps with my fibromyalgia pain and restless legs syndrome l do get a good night sleep with it at 65 l take 6mg compound pharmacy.
Is it safe for patients of autoimmune dieases???
If left to itself, my body would run on a 27 hour day. If I get enough physical activity during the day, I don't have trouble falling asleep. I started taking it on an as needed basis. 3 Mg was too much and an hour later if I hadn't gone to bed yet, all I wanted to do was close my eyes and couldn't finish my normal bedtime routine. 1 to 1.5 Mg seems about the right amount of help when I need it.
But 1 mg melatonin tablets aren't available on internet
@@lightyagami1634.I'm finding plenty of them on Amazon. I have also used a pill cutter on the 3 mg tablets.
My doctor suggested melatonin for insomnia. I have been taking 10 mg. 1/2 hr. before bed for the last 2 weeks. It puts me to sleep within 1/2 hr. but I am having vivid anxiety dreams every night and I wake up feeling like a hang over. Perhaps the 10 mg. dose is too high. I will try maybe 500 mcg. If the nightmares continue, I suggest a word of caution.
Any suggestion?
Greetings... I found my digestive cure with taking 25 billion good bacteria probiotic.@@lumosmagar9173
Robert Stone my doctor said take no more than 5 mg of melatonin per night. I still don't sleep all night. I'm going to a doctor that specializes in sleep medicine in a few weeks.
I didint sleep for like 6 days straight because of anxiety attacks and in seven days, i took a cup of warm milk with a pinch of turmeric powder half an hour before bed and did muscle relaxation bed exercise, breathing exercise, breathing meditation, and applied vaporub in bottom of feet, chest, temple and in forehead and then straight to bed. I dont know why but i slept like a baby straight to 7 days in a row and today is a 8th day and i am going to do same to get a good sleep.
10 mg is alot ... most dosage is usually 3 mg or 6 mg ~ best of luck 💤
I took it for Fibromyalgia,4000 for a year, went down over the years,no fibromyalgia, good bones because l fell 6 times and only bruised, l will be 88 in January,l took all that in my 60 s,l have C Heart F,Taking 40 pill lactic to rid of fluid,
I know some people may spit at this but I've found like literally taking a nibble or approx 0.5-1.5mg of melatonin a night has the same effects and less drowsiness in the morning. Not to mention in the long run, your prolactin levels are raised if you do any higher - this gave me some slight acne on my back and a few other places over time after taking 5-10mg.. Hope this helps :)
Are 0.5 mg tablets available in market?
I just took 0.5mg melatonin for the first time and I fell asleep 2h after taking it and woke up briefly after 6h just to fall back asleep and woke up fine again after a total of 8h of sleep. I still feel a little bit groggy but its nothing coffee cannot handle. Which I will get now.
EDIT: Considering the typos I just had to correct, my mind is in worse shape than I normally am after waking
Whatever may be the pros and cons - we should be careful not to take any supplements blindly without proper medical advice. Each body is different with variety physical and chemical composition. Additionally we all have different health conditions and adaptability. So all supplements and medications should be tailored to each individual needs, lifestyle, diet, health conditions, work environment, age, gender, etc. So caution needs to be exercised in every matters! Moderate usage with healthy lifestyle management most important! 🥰👍
Great feedback!
proper medical advice - LOL Physicians receive virtually ZERO training on supplements.
Melatonin is fine for sleep initiation. It is fairly useless and potentially problematic for anything else related to sleep. I know some people have sleep inertia (drowsiness long after waking) and loss of balance/dizziness. These are NOT minor side effects if it leads to falls or accidents.
89 and have taken 3mg. For 15 years. I am in the UK but have to get it from abroad.
Does it work?
Ditto. In the UK with Fibro. Taken it for many years. I am 78.
@@cynthiastogden7000 Does that work?
how are you 89 and alive, or being on youtube, holy fuck, almost 90 years using the internet
I used melatonin for 12 months and realized that it affected my cognitive brain functioning. I experienced stereo hearing that has taken many years to go away. It also affected my legs causing unbearable discomfort. This condition finally went away. A lingering side affect that remains after approximately 20 years is acute hearing which is painful.
Melatonin is dangerous when taken on a long term basis. Using it has its risks and doctors seem to have no concern.
I had been using Melatonin for 6 months; I had a headache. So I quit using it and then feel better, and I can sleep without using it now.
Melatonin is not a drug, but a hormone produced by the pineal gland, but less and less as one grows older. Many doctors are not open minded. At the age of nearly 90 I have taken it as a supplement in a very low dose for over 15 years now. Pharmaceutical sleeping pills do much more harm I think. I am not a medic.
Ubertower3870
Ubertower3870How do you know for a fact it was the melatonin that caused problems for you. They could have appeared in any case
@@donnapierangeli6216 Yeah I call BS on this, considering there are many factors we have no clue about like pre-existing conditions doses etc...
I have been taking melatonin, 3 g or 5 g for the last 10 years. No side effects. Also use CBD oil along with it. I am asleep within minutes and don’t remember anything because my sleep is so deep.
That's great! Sounds like you've found something that works for you!
You mean mg not g
Try wearing blu-blocker glasses a few hours before bed time if you want to watch tv or use your phone.
Also, there is promising studies about Melatonin and brain cancers!
Does it promote it or suppress the cell growth ?
@@Sekhmet245 I didn't mention cell growth.
I have sleep issues since childhood when I neither used to watch TV nor I had any mobile. The thought of needing to wake up early in the morning just makes it difficult for me to sleep.
I get very strong dreams
Definitely
Just took two twenty mg quick dissolve.....
Sleeping great after about an hour ...
Helps anxiety during daylight hours as well in smaller doses....
One twenty mg for anxiety.
Doesn’t it alter your circadian taking it during the day ?
Does melatonin also helpful for people work at graveyard shift ?
Melatonin is at its highest naturally when it’s like 2pm and I’m on the couch, and just not at all when it’s actually time for bed. Nothing works.
Melatonin and Benadryl helps me sleep
Sometimes next day prolong drowsiness, due to taking melatonine, so i abondoned taking this medicine.
Thats an issue lots of people face!
I cut my 5 mg pills in quarters. Anything over1.25 mg can give my 220 lb self a small headache sometimes. I still want take more than 2 mg. Works for me.
The smallest effective dose is always the way to go! No need to up it if it works for you
Dear human being reading this comment. I developed tinnitus for lack of sleep. My suggestion to you: take anything at any amount that you need to sleep. BELIEVE me, the only thing worst than tinnitus is death (maybe not).
I’m dealing with a concussion right now, thank you sunshine ❤
Is it safe for Epileptic patients?
Melatonin is safe for people with epilepsy but always talk with a doctor first before taking any supplement!
Why does the government have daylight saving time when you need darkness for melatonin to work?
Daylight saving was made for the workers. A lot of people don’t like it but the workers do it gives the extra time when they finish work to do stuff. I don’t like it and never did. Our life’s go quick enough time shouldn’t be mucked with. But man always has to muck something in our life’s up.
I’m 21 just took 20mg see you after 10years
Are you alive? What was your experience like?
I took melatonin once and developed a severe acne problem that lasted 20 years..
I ate a slice of bread once and my leg fell off. What are you even talking about dude go to a psychiatrist
@@Gvozd111 I had no acne at all through my teens and early twenties. But I took melatonin one night when I was 24 and the next morning my entire face was full of acne. Draw what conclusions you will..
@@chandanapaul6369 Melatonin on itself doesnt cause acne. Were you taking any other medication while taking melatonin? Cause if so, that could have caused you problems. Also, there could be something besides melatonin in the Melatonin medication you used that had caused it.
For future peekers that may see this comment - the acne is from raised Prolactin levels over time abusing Melatonin. I dunno about straight away like this individual but definitely keeping it to 0.5-1.5mg has fended off the acne I used to get from using 5-10 mg Melatonin daily.
My husband takes Melatonin abd sleep pills ,he takes 4 10 mg.
I've had unpleasant experiences using melatonin, so I avoid it now.
me too, but was using it right before bed, around midnight. wrong. now I'm taking it 2 hrs before bed (2.5mg, half of the pill) and it works like a charm - for decades i was only able to sleep exactly 6 hrs, now it's 8 and it feels fantastic!
@@TheKucapaca4:59
Me as well I don't care for it at all.
I've been taking for 18 years now no issues
@@4sumcrazyshit Bro how much mg do you take?
"Pin"...or "pie"...neal... gland. Keeping it consistent would be nice.
Good information here, however I find the background sound annoying and distracting, just saying😊
Thanks for the feedback!
The FDA is not corrupt. Don't need FDA regulation on vitamins.
its NOT a vitamin, it's a hormone released by the brain. this video is crap and everyone should stop taking it
Isn't it? What evidence do you have?
🔍
Isn't sleepiness the desired result, and shouldn't be considered as a side effect?
Anything that happens after you take a drug is a side effect.
I think it refers to sleepiness during the day, I've seen someone commenting that that's what happens to them but they have a deeper sleep and feel rested
just dont take it
Best to be natural take warm shower and relax stop looking at cell ph messages and watching tv inside your bedroom
Dont take it you will see the side effect after years of taking it
3mg /day for at least 10 years. as far no side effects
I wondered if melatonin supplements were good for you. I know so many people take melatonin supplements these days. I tried them and they didn't help me.
they dony help
Is melatonin safe???!!! Is operating a car or working around dangerous equipment while sleepy safe???
What is the point of talking to a doctor if we DONT know? If there isn’t consensus. You may as well ask your pet dog or flip a coin.
keep the FDA at bay
I took one day but it doesn’t helped me
Haw to parches
For the last four years every night I have taken 150 mg of melatonin don’t waste your money on the 1/3/5/melatonin you need to get the 10 mg I take 15 every day every day
You need to stop saying consult your doctor. That's a fairy tale that irritates adults. We all lnow how doctors don't know anything unless it's life threatening. What you expect to hear from them by asking them? That's a hypocrite way of shirking responsibilities.
Yesterday I was listening to doctors using 180mg. Saying that was safe.. well is it???
So all these other Dr on RUclips who say it's unsafe are trying to sell you a drug instead! Typical!!!
Most of the melatonin is produced in cell mitochondria!
CHILDREN SHOULD NOT NOT NOT BE TAKING MELATONIN
3mg is too much. start with 0.3mg or less.
I take 20mg a night
@@CrispyYoinks how do you feel? maybe small amount may work better
I use even less, 0.25mg not to have withdrawal effect. I use 50mg of glycine to get tryptophan easier thru BBB to produce my own melatonin and prolong NREM4 sleep. Also 500mg of Ashwagandha to delay cortisol production too early in the morning. Drug companies will be happy, if you will be dependent on melatonin. You may be not so much.
@@CrispyYoinks Work your way up.
@@CrispyYoinks youre fucked
I take melatonin when I have trouble sleeping
stop taking the BS
Real
its makes our kids "R" stop givng our babies this BS!
Beli obat tidur banyak buat orang orang banyak
Google time lapse bullion 😊