How Much Melatonin Should I Take
For people wanting to take melatonin to help their sleep, a common first question is of course: How much Melatonin should I take?
Suggested melatonin dose
Different dosages work for different people, but it is always best to start out with the lowest amount you can. Clinical experts recommend starting out with 1.5mg, 1-2 hours before bedtime. Start out with this dose keep it for a week, and observe if it is taking you less time to fall asleep. If you want to try a larger dose, increase it by 1-2mg each week. Clinical experts do not recommend exceeding 5mg, and would especially recommend never exceeding 10mg.
I hope this information helps answer your question, "How much melatonin should I take?".
Keep in mind that you are trying to reduce the time it takes to fall asleep, rather than find a dosage that makes you fall asleep instantly each night. Another way to tell if you are taking too much is if you are left feeling tired and groggy the next day. It is strongly recommended that you use the smallest dosage that benefits your sleep.
How much melatonin is too much?
Melatonin is produced naturally in the body in the sleep-wake cycle. If it is taken as a dietary supplement, it is very important to not take too much. Taking too much every night will make your body get used to it being in your system, and as a side effect, it will not produce as much naturally.
This process will negatively impact your sleep as you don’t want to rely on a supplement as your only source of melatonin, rather, it should be a combination of natural melatonin and your supplement.
Note: Taking more than you need once will not stop your body from producing it, but it is important to find what works for you if you would like to take it on a day-to-day basis.
Summary
On the question of How much Melatonin should I take the answer is finding the right amount is a process of trial and error, where you have to slowly find what works for you. Remember to look for a dose that makes it easier to fall asleep each night, rather than a strong one that makes you super tired and fall asleep instantly, and leaves you feeling drowsy the next day. Following these simple steps will lead to a healthy sleep cycle that won’t disrupt your body’s natural balance, and will leave you feeling rested each day!
Additionally, you can learn more about snoring in our blog post: "Why Do We Snore? Exploring Common Causes" or "Keto-Friendly Supplements: What to Take on a Ketogenic Diet"
Lori Atkins
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