How to Use Melatonin to Sleep Better
That tired feeling you get when you haven't slept in a while is a result of melatonin--a natural hormone produced by the brain. Melatonin has received a great deal of publicity for its potential role in treating sleep disorders or preventing jet lag, so this hormone is now widely available in supplement form at drug and grocery stores. The National Institutes of Health (NIH) gives melatonin a "B" grade in improving sleep in healthy adults (see Resources below), indicating that there is a good amount of scientific evidence to support its use.
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Instructions
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Talk to your doctor before you start taking melatonin, especially if you have diabetes or take blood-thinning or blood pressure medications. According to the NIH, melatonin may interact with some medications and may also interfere with insulin synthesis.
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Do not take melatonin if you are under 18.
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Purchase melatonin supplements at your local drugstore. Examine the label carefully if you are a vegan or if you avoid animal products. Most supplements are synthetic, but a few manufacturers use natural melatonin extracted from sheep, according to Columbia University Health Services.
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Take one melatonin tablet with a large glass of water 1 to 2 hours before your bedtime. Start with the lowest dose possible until you know how melatonin will affect you. The supplements vary in size, but you should not exceed 50 mg of melatonin in one day.
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Take melatonin only on nights when you feel you may have trouble sleeping. Try to avoid taking melatonin every night. Although there are currently no indications that melatonin supplements are habit-forming, the NIH believes more research is needed to make definitive conclusions about its long-term use.
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Tips & Warnings
Discuss your melatonin use with your doctor if you experience any troubling side effects. The Mayo Clinic has found that melatonin may increase the risk of seizure or cause confusion in some users. Other common side effects include headache, daytime sleepiness and nightmares.
