Content

• To step
• Method 1 of 3: Understanding Melatonin
• Method 2 of 3: Take melatonin for sleep
• Method 3 of 3: Take melatonin for other reasons
• Warnings

Melatonin is a natural hormone that controls your body's inner clock. It works by activating certain chemical receptors in the brain that promote sleep. Melatonin production is controlled by light. On a normal day, your melatonin levels rise when it is dark and your normal sleep time approaches. Research shows that melatonin can help regulate sleep in various sleep disorders, as well as help with other functions by regulating other hormones in your body. Once you understand how melatonin works, you can follow a few simple steps to use it properly so that it can help with your sleep patterns, jet lag, and other issues.

To step

Method 1 of 3: Understanding Melatonin

1. Learn how melatonin works. Melatonin is a natural hormone produced by your pineal gland in your brain. It acts like a neurotransmitter, or chemical messenger, to activate certain pathways in your brain. Its role in shaping a sleep cycle has been recognized; but recent research suggests that it affects other bodily functions as well.
   • In the US, melatonin is available over the counter as a dietary supplement and is therefore not regulated by the FDA. In most countries it is a prescription or unavailable drug. In the Netherlands it is freely available in low doses.
   • Other sleep aids usually present multiple problems such as habituation, which means that they eventually become less effective and you have to increase the dose. In this regard, melatonin is a better alternative because it is a natural hormone to which you do not build up habituation.
2. Learn when to take melatonin. Melatonin can be used for daily sleep rhythm disorders such as delayed sleep-wake phase disorder, which means that one cannot fall asleep until 02:00. or later. It can also be used for sleep problems related to night shifts, general insomnia and jet lag.
   • Usually melatonin is safe to take in appropriate amounts, often 1 mg or less, to help with these problems. But if your sleep problems are severe or persistent, talk to your doctor first.
   • If you are taking any other medications, you should also talk to your doctor before taking melatonin, as they can interact.
3. Know the side effects. There are some common side effects for melatonin. You may feel sleepy, have a headache, or feel dizzy during the day. There are also lesser known side effects you can experience. Some of these are abdominal discomfort, mild anxiety, irritability, confusion, and short-term feelings of depression.
   • If you experience any stubborn side effects, talk to your doctor.
4. Try different shapes. Melatonin is available in different forms. It is available for sale in tablets or capsules. These can be time-release tablets that are slowly absorbed by your body over a long period of time. These formulations can help you sleep through the night. You can also get sublingual, or rapidly dissolving, tablets, which dissolve under your tongue and go straight into your system, instead of being absorbed by your digestive system. This means that the melatonin will react faster than in normal tablets or capsules.
   • You can also get melatonin in liquid form. As with sublingual, the liquid form can be absorbed directly and act faster than normal tablets or capsules.
   • Some pharmacies may also offer melatonin in other forms, such as gummies, soft gels, or creams.
5. Contact your doctor. When taking melatonin, you should contact your doctor if your insomnia persists or affects your daily activities. In addition, if you are taking diabetes medications, blood thinners, medications to suppress the immune system, blood pressure medications, medications to suppress seizures, or birth control pills, you should consult your doctor before taking melatonin.

Method 2 of 3: Take melatonin for sleep

1. Evaluate your sleeping habits. Your insomnia can be a result of your habits. Before trying supplements, make sure you have good habits that allow for sleep. This is called sleep hygiene. Good sleep hygiene includes going to bed and getting up at the same time every day, avoiding alcohol and caffeine before going to bed, and turning off all lights. You should also avoid stimulation before going to sleep.
   • Activities that should be avoided are any activities that turn you on before going to sleep, such as exercise, watching television, or computer work.
   • You must also associate your bed with sleep. It's best if you don't read or do other work in your bed so that your body doesn't get used to activities other than sleeping in your bed.
   • Try not to use any electronics, such as your phone or a tab, before going to sleep. The blue light released by these devices can make it difficult for you to fall asleep.
2. Take melatonin at the right time. The time of day when you take melatonin is very important. If you take it because you have trouble sleeping, you can take a form before you go to sleep that gradually releases the contents. However, if you are taking it because you have difficulty falling asleep, it is recommended that you take it up to three hours before going to sleep; the right time is individual and may require some experimentation.
   • If you wake up in the middle of the night, don't take melatonin to get back to sleep. By doing that, you mess up your internal clock. Melatonin should only be taken before you normally go to sleep.
   • A sublingual shape, which goes directly into your bloodstream, has a faster effect. If you are taking a sublingual, fast-absorbing, or liquid form, you can take it shorter before bedtime, about 30 minutes before you plan to go to sleep.
   • It is usually safe to take melatonin for up to three months, or even longer if recommended by your doctor.
3. Find out the correct dosage. Once you know when to take your melatonin, you need to figure out how much to take. Usually it is available in dosages of 0.1 to 5 mg, with or without prescription. A small dose to help you fall asleep may work better than a larger one; it will reduce or eliminate unwanted side effects; liquid or sublingual forms may be preferred. To ensure undisturbed sleep, you can take a time-released dose of 0.3 to 5 mg.
4. Avoid certain behaviors. Once you take the melatonin, you need to avoid certain behaviors so that it can work in the most efficient way. For the melatonin to be effective, avoid caffeine-rich foods and drinks at night. That includes coffee, tea, soft drinks, energy drinks and chocolate.
   • You also have to dim the lighting once you have taken the melatonin. Lighting decreases melatonin production, so it will thwart your attempt to sleep.

Method 3 of 3: Take melatonin for other reasons

1. Get over jet lag. When you travel, you can take melatonin to help with jet lag, which makes you tired during the day due to changing time zones. The first evening when you arrive at your destination, you can take 0.5 to 5 mg melatonin. Taking it can help you sleep and reset your sleep patterns to match the new time zone you traveled to. Keep taking this for two to five evenings.
   • Lower doses, such as 0.5 to 3 mg, are recommended to avoid the narcotic side effects that can sometimes be caused at higher doses.
2. Help with other disorders. Studies have shown that melatonin can help with symptoms of a variety of other disorders, such as Alzheimer's disease, depression, fibromyalgia, migraines and other headaches, tardive dyskinesia (TD), epilepsy, menopause and cancer.
3. Take the correct dose. If you are taking melatonin for reasons other than insomnia or jet lag, talk to your doctor first. Your doctor will be able to guide you regarding effectiveness for your condition, the best dose and the right time to take it.
   • Take the amount prescribed by your doctor. Different dosages have been shown to be effective for different disorders. You should also take it for as long as your doctor recommends it.

Warnings

• Avoid activities such as driving or operating heavy machinery for four or five hours after taking melatonin.
• Do not use multiple sleeping aids or medication at the same time.
• Remember, melatonin is not intended to cure, treat, prevent, or diagnose disease.
• You shouldn't drink alcohol and take melatonin at the same time. It is probably less effective if you take alcohol at the same time.