Melatonin is a natural hormone that controls the body's internal clock. Melatonin works by activating certain chemical reactions in the body so that the body feels sleepy. Melatonin production is controlled by light. Generally, melatonin levels in the body will rise when it gets dark and bedtime approaches. Research shows that melatonin can help relieve various sleep disorders, and help other bodily functions by controlling hormones in the body. After understanding how melatonin works, follow these simple steps to take melatonin properly. Melatonin consumption can help regulate sleep hours, overcome jet lag, and other problems in the body.
Step
Method 1 of 3: Understanding Melatonin Use
Step 1. Know how melatonin works
Melatonin is a naturally occurring hormone produced by the pineal gland in the brain. This hormone functions as a neurotransmitter that activates certain messages in the brain. Although melatonin has been recognized as a sleep cycle control hormone, recent research suggests that melatonin may also function to control other body functions.
- In the US, melatonin is sold freely as a dietary supplement, and its distribution is not regulated by the FDA. However, in most countries, melatonin is not over-the-counter, nor must it be purchased with a prescription.
- Other sleeping pills generally cause problems in the body. For example, you may need to increase the dose of sleeping pills to maintain their effectiveness. Therefore, melatonin can be a good alternative to sleeping pills because it is natural, so the body will not be "immune" to it.
Step 2. Know when to take melatonin
Melatonin can be used to treat circadian rhythm disturbances, such as sleep-wake delays that prevent you from falling asleep before 2 a.m. Melatonin can also help with sleep problems caused by night shift work, insomnia, and fatigue.
- Generally, melatonin is safe to take in reasonable doses, less than 1 mg, to treat sleep problems. However, if your sleep problems are persistent or serious, talk to your doctor before taking melatonin.
- If you are taking other medicines, talk to your doctor before taking melatonin. Medications you are taking may interact with melatonin.
Step 3. Recognize the side effects of melatonin
You may experience drowsiness, headaches, or dizziness after taking melatonin. Some other less common side effects that you can experience after taking melatonin include abdominal discomfort, mild anxiety, irritability, confusion, and short-term depression.
If melatonin side effects last long enough, consult a doctor
Step 4. Take melatonin in different forms
Melatonin preparations are available in various forms, such as tablets or capsules. Melatonin tablets are also available in a time-release form, which is slowly absorbed by the body over a period of time. The melatonin formula can put you to sleep at night. You can also take sublingual tablets, which melt under the tongue and are absorbed directly into the body, rather than through the intestines. This means that if you take sublingual tablets instead of regular tablets/capsules, melatonin will be absorbed by the body more quickly.
- You can also take melatonin in liquid form. Like sublingual tablets, liquid melatonin is absorbed by the body immediately. You will feel the effect faster than when taking regular tablets/capsules.
- Some companies also provide melatonin in the form of gum, soft gel, or cream.
Step 5. Consult a doctor when taking melatonin
If your insomnia doesn't improve or is affecting your daily life, call your doctor. In addition, if you are taking medications for diabetes, high blood pressure, seizures, birth control pills, blood clotting inhibitors, or medications that affect the immune system, talk to your doctor before taking melatonin.
Method 2 of 3: Taking Melatonin to Treat Sleep Problems
Step 1. Pay attention to your sleep health
Insomnia could be caused by your habits. Before trying a supplement, make sure you do certain habits to facilitate sleep. Go to bed and wake up at the same time each day, avoid caffeine and alcohol before bed, and turn off all lights. Also avoid stimulation before bed.
- Avoid activities that provoke brain activity before bed, such as exercising, watching TV, or working at a computer.
- Associate the bed with bedtime. Avoid reading or doing other things in bed so that the body gets used to sleeping while in bed.
- Avoid using tablets or phones before bed. The blue light from your smartphone will make it difficult for you to sleep.
Step 2. Take melatonin at the right time
Timing is very important when taking melatonin. If you are taking melatonin because you have trouble staying asleep, you can take a time-release tablet before bedtime. However, if you are taking melatonin because you have trouble sleeping, take it at least 3 hours before bed. The exact timing of melatonin consumption varies depending on a person's condition. Therefore, you may need to fumble the first time you try melatonin.
- If you wake up in the middle of the night, don't take melatonin to get back to sleep. Melatonin will mess with your body's internal clock. Take melatonin before your normal bedtime.
- Melatonin in sublingual form, which is directly absorbed by the body, will work faster. Therefore, take sublingual or liquid melatonin 30 minutes before bedtime.
- Generally, you can safely take melatonin for 3 months, or longer if recommended by your doctor.
Step 3. After knowing the right time to take melatonin, find the dose that suits your condition
Melatonin is available in 0.3–5 mg dosage forms. Small doses may be more suitable than larger doses, because by taking small doses of melatonin, you will avoid side effects. You are also advised to take melatonin in liquid or sublingual form whenever possible. To get a good night's sleep, try taking time-release melatonin tablets at a concentration of 0.3-5 mg.
Step 4. Avoid certain behaviors after consuming melatonin so that melatonin works perfectly
Do not consume foods and drinks rich in caffeine, such as coffee, tea, soda, energy drinks, and chocolate, at night.
Turn off the lights after taking melatonin. Light will reduce melatonin production, making it difficult for you to sleep
Method 3 of 3: Taking Melatonin to Treat Other Disorders
Step 1. Take melatonin to overcome the fatigue of flying when you travel
Flying fatigue is daytime fatigue caused by time zone differences. Once you arrive at your destination, take 0.5-5 mg of melatonin to reset your body clock according to the time zone of your destination. Take melatonin for 2-5 nights.
You are advised to take melatonin in low doses, i.e. 0.5-3 mg, to reduce the side effects of melatonin
Step 2. Take melatonin to treat other health problems
Research shows that melatonin can help with various symptoms of diseases, such as Alzheimer's, depression, fibromyalgia, migraines and headaches, tardive dyskinesia (TD), epilepsy, menopause, and cancer.
Step 3. Take melatonin in the right dosage
Call your doctor before starting melatonin if you are taking it other than for insomnia or fatigue. Your doctor will be able to help you determine the right dose and time to take melatonin, according to your body condition.
Take melatonin as prescribed by your doctor. The dose you need will vary, according to the condition of the body. Also, you should take it for as long as your doctor recommends
Warning
- Avoid activities such as driving or operating heavy vehicles for 3-5 hours after taking melatonin.
- Do not take more than one sleeping pill at the same time.
- Keep in mind that according to the FDA, melatonin cannot be used to treat or prevent certain diseases.
- Don't drink alcohol before taking melatonin. Melatonin is less effective when taken with alcohol.
