Is Melatonin Safe Every Night

Melatonin: Are We Using Too Much

• A good nights sleep is essential for good physical health, cognitive performance, and emotional functioning. Numerous sleep studies have documented these facts over time.
• More and more adults are taking over-the-counter melatonin preparations to get a better nights rest, but some of them may be taking this substance at dangerously high levels, a new study finds.
• Experts worry that the coronavirus pandemics negative effect on sleep has further increased the reliance on melatonin and other sleeping aids.

In the recent study, researchers obtained data from ten cycles of the National Health and Nutrition Examination Survey , covering the years 1999 through 2018. This study included 55,021 adults, 52% of whom were women. The participants had a mean age of 47.5 years.

The results showed that in 2018, adults in the United States took more than twice the amount of this sleep aid than they did a decade earlier, which may pose a health risk in some individuals.

The study revealed that melatonin use increased from 0.4% in 19992000 to 2.1% in 20172018, with the increase beginning in 20092010.

The study was published in the

Does Melatonin Work For Shift Workers

Shift work that involves night shifts may cause people to feel sleepy at work and make it difficult to sleep during the daytime after a shift ends.

According to two 2014 research reviews, studies on whether melatonin supplements help shift workers were generally small or inconclusive.

• The first review looked at 7 studies that included a total of 263 participants. The results suggested that people taking melatonin may sleep about 24 minutes longer during the daytime, but other aspects of sleep, such as time needed to fall asleep, may not change. The evidence, however, was considered to be of low quality.
• The other review looked at 8 studies , with a total of 300 participants, to see whether melatonin helped promote sleep in shift workers. Six of the studies were high quality, and they had inconclusive results. The review did not make any recommendations for melatonin use in shift workers.

Can I Take Melatonin Every Night Is It Safe

Melatonin, most commonly known as the sleep hormone, gets secreted at night, to help you sleep.

However, what most people dont realize is that melatonin has so many other powerful anti-aging benefits.

Sadly, melatonin gets secreted less and less as we get older.

And these days, due to electronic devices, getting less sunlight, having more stress, and so forth, Melatonin gets secreted even less in most of us, including younger people.

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Puberty & Sexual Health

As far as risks, there have been studies showing that giving melatonin to children going through puberty, can negatively affect their sexual production. This is not set in stone, but I wouldnt risk it for my kids.

Besides, children make plenty of melatonin and you should NOT be giving them this hormone, even if its over the counter.

Is Melatonin Safe For Kids A Look At The Evidence

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Unfortunately, poor sleep can affect a childs mood and ability to pay attention and learn. It has also been linked to health issues such as childhood obesity .

This is why some parents consider giving their children melatonin, a hormone and popular sleep aid.

Though its considered safe for adults, you may wonder if your child can safely take melatonin.

This article explains whether kids can safely take melatonin supplements.

Melatonin is a hormone produced by your brains pineal gland.

Often referred to as the sleep hormone, it helps your body get ready for bed by setting your internal clock, also called the circadian rhythm .

Melatonin levels rise in the evening, which lets your body know its time to head to bed. Conversely, melatonin levels start to fall a few hours before its time to wake up.

Interestingly, this hormone plays a role in other functions besides sleep. It helps regulate your blood pressure, body temperature, cortisol levels and immune function (

In the US, melatonin is available over-the-counter at many drug and health food stores.

People take melatonin to cope with a variety of sleep-related issues, such as:

• Sleep disorders related to mental health
• Delayed sleep phase syndrome
• Circadian rhythm disorders

However, in other parts of the world, including Australia, New Zealand and many European countries, melatonin is only available with a prescription.

Many parents wonder if melatonin supplements can help their child fall asleep.

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Work With Not Against Melatonins Sleep

Melatonin levels rise about two hours before bedtime, Buenaver says. Create optimal conditions for it to do its job by keeping the lights low before bed. Stop using your computer, smartphone or tabletthe blue and green light from these devices can neutralize melatonins effects. If you watch television, be sure youre at least six feet away from the screen. Turn off bright overhead lights too. Meanwhile you can help program your body to produce melatonin for sleep at the right time of day by getting exposure to daylight during the morning and afternoon. Take a walk outside or sit beside a sunny window.

What Are Melatonin Sleep Aids

Before answering the question, “can you take melatonin every night?” you need to know what, exactly, it is that you’re consuming. Melatonin is a hormone produced by your brain’s pineal gland in response to darkness, and in people who have a healthy circadian rhythm, levels naturally peak between 2 a.m. and 4 a.m., according to a study from the journal Food & Nutrition Research.

The study explains that melatonin is then secreted into your blood and the fluid surrounding your brain and spinal cord, and works to inhibit the stimulation of your suprachiasmatic nucleus . At that point, you’ll start to feel drowsy and ready for some shut-eye. “It helps bring on sleep, and it helps to entrain our circadian rhythm,” says Dr. Watson.

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Is Melatonin Safe To Take Every Night: Takeaway

Melatonin is safe to use as a dietary supplement. If you are experiencing sleep problems, disruption, or poor sleep quality, try improving your sleep routine, by reducing screen time before bed, wearing blue-light glasses, drinking anxiety reducing tea, introducing a weight blanket, and most importantly working with a certified nutrition coach to identify what factors in your diet may be contributing to lack of sleep quality. If you still experience irregular sleep cycles, or lack of sleep quality, we would suggest speaking with your physician, then adding a quality sleep supplement with a mix of sleep ingredients, such as Swolverines ZMT to achieve restful relaxation, improved sleep quality, and better recovery.

Use Rise To Harness Your Natural Melatonin

Melatonin supplements are great for some as a short-term sleep aid â like when treating jet lag or shifting your sleep schedule â but the juryâs still out on whether theyâre safe to use long term.

The best way to fall asleep easily, night after night? Using the safest form of melatonin, the kind your brain makes.

The RISE app can help you practice good sleep hygiene and sync up with your circadian rhythm. It can tell you when exactly you should be getting and avoiding blue light, so your brain can make all the melatonin it needs for a good nightâs sleep. And when melatonin supplements are the answer, RISE can tell you the ideal time to take them based on your own circadian rhythm.

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When To Take Melatonin

It is essential to take melatonin at the correct time of day. Taking it too early or too late can alter a persons biological clock and shift their sleep and wake times.

The National Health Service recommend taking melatonin 12 hours before your desired bedtime which for most is around 8:00-9:00 pm.

People who are traveling and want to take melatonin to prevent jet lag should start taking this supplement a few days before they leave. This will help acclimatize their bodies to the new time zone. It is best to take melatonin 2 hours before bedtime at the destination.

A person may recover more quickly from jet lag if they take melatonin.

Taking melatonin may help with a few different health conditions, including:

• delayed sleep-wake phase disorder
• sleep problems in children with attention-deficit hyperactivity disorder and autism
• anxiety before and after surgery

One report suggests that melatonin may also provide the following benefits by:

• protecting the heart by reducing blood pressure in people with insomnia
• having protective effects against cancer and enhancing the impact of cancer treatments
• reducing the damaging effects of obesity on the body by lowering inflammation
• slowing mental decline in people with dementia

However, more research will be necessary to prove these benefits in clinical trials.

Are There Any Side Effects Of Melatonin Supplementation

As long as youre taking an appropriate dose of melatonin between one-half and three milligrams for most people, and never more than five milligrams its very unlikely that youll have any serious side effects. However, Vaughn says that certain less-serious side effects are fairly common: headache, upset stomach and worsened mood throughout the day.

Taking more than five milligrams per day can lead to more side effects. Higher doses can cause plasma concentrations to rise three to 60 times normal peaks and produce various side effects like daytime sleepiness, increased prolactin levels, hypothermia and impaired physical and mental performance, Ghassi explains. She also points out that theres a lack of research on the safety of melatonin for pregnant and breastfeeding women, so its best for women in those groups to avoid it.

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What Are The Side Effects Of Melatonin

Dr. Peters-Mathews recommended sticking to lower doses of melatonin to prevent unwanted side effects, which typically include increased dreaming, nightmares, or morning sleepiness. Other general side effects of the short-term use of melatonin, according to MedlinePlus, are headache, sleepiness, dizziness, and nausea. However, the NCCIH says that side effects arising from prolonged use of melatonin are “unclear.” If you are bothered by these side effects, you should stop taking melatonin and speak to your healthcare provider about alternatives.

Taking Melatonin When Pregnant

Taking melatonin during pregnancy might help protect the babys brain against damage. However, there is not enough available evidence to confirm this benefit.

A 2016 review of studies did not find any evidence that taking melatonin during pregnancy has protective effects on a fetus.

When it comes to promoting sleep, melatonin may not be the best choice during pregnancy. It might interfere with the sleep cycles of the woman and the baby.

Although melatonin is safe overall, there is not enough research on its effects during pregnancy. Women who are pregnant or thinking about getting pregnant should talk to their doctor before taking this supplement.

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Melatonin Dosage For Children

Just like melatonin supplements for adults, there is not much data available for what is the safe and optimal dosage of melatonin for children. The dosage of melatonin for children also depends on the childs age. A 2016 review recommends the following age-based dosages of melatonin to be taken 30 to 60 minutes before bedtime:

• 1 milligram for infants
• 2.5 to 3 milligrams for older children
• 5 milligrams for adolescents

Since there are no clear dosage guidelines with regards to melatonin supplements for children, it is necessary to consult your childs pediatrician before you start giving melatonin to your child.

The Food and Drug Administration classifies melatonin to be a dietary supplement. This means that it is not as strictly regulated as a regular drug. For the regulation of dietary supplements, label claims and product safety do not need to meet the FDAs approval before being sold.

However, a study carried out in 2017 found that out of 31 different melatonin supplements tested, the actual melatonin content of 71 percent of the products did not match the claim put on the product label. Furthermore, 26 percent of the products also contained serotonin, which can potentially be harmful even in smaller doses.

When you are out to buy melatonin supplements, it is a good idea to search for products that are USP verified. USP is an independent organization that ensures that dietary supplements follow proper quality control and dosing guidelines.

What Time Should I Take Melatonin

Dont expect to take melatonin and immediately crash. If you think its not working, you might not be taking it correctly.

The best time to take melatonin also varies by age. The National Health Service suggests:

• Children: 30 to 60 minutes before bedtime
• Adults: 1 to 2 hours before bedtime

Its also a good idea to ask your healthcare professional about how much melatonin to use or when to take it.

While melatonin is generally safe to take, there are some potential side effects if you take higher doses or extended-release capsules.

Melatonin side effects can include:

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What Are Sleep Disorders

Sleep disorders are a common problem involving sleep quality, timing, and duration.

Some common causes of sleep disorders include:

• Physical pain or discomfort caused by health conditions such as rheumatoid arthritis or ulcers

• Psychological symptoms such as anxiety or depression disorders

• Lifestyle factors

• Genetic factors

Sleep disorders can take all different forms. In fact, there are more than 80 types of sleep disorders that can affect our sleep-wake cycle. The majority of these sleep disorders can be categorized into primary, secondary, and circadian rhythm sleep disorders.

Primary sleep disorders refer to any type of sleep disorder that is not caused by another medical or psychological condition. Examples of primary sleep disorders include insomnia disorder, hypersomnolence disorder, and narcolepsy .

Secondary sleep disorders refer to any sleep disorder directly resulting from another medical ailment such as anxiety, arthritis, asthma, depression, stroke, and so on .

Circadian rhythm sleep disorders, also known as sleep-wake cycle disorders are a distinct class of sleep disorders that are characterized by a mismatch between the time you want to fall asleep, and your ability to actually fall asleep. In other words, Circadian sleep disorders throw our sleep-wake cycle out of since with the environment making it difficult to fall asleep during the night .

Can You Take Melatonin With Alcohol Or Other Drugs

In general, alcohol can interfere with sleep and has been associated with poor sleep quality and duration.9 So, you might wonder if you can take melatonin after drinking. Consuming alcohol before going to bed can reduce melatonin levels and may affect sleep. Furthermore, while low levels of melatonin are seen in those with alcohol use disorder , melatonin supplementation doesnt improve their sleep. 6

As mentioned earlier, melatonin can interact with a variety of medications, including anticonvulsants, antidepressants, blood pressure medication, blood thinners, diabetes medications, immunosuppressants, and oral contraceptives. 6 Its wise to check with your physician before taking melatonin, especially if you have a health condition or take any medications.

The Bottom Line

Generally speaking, melatonin may help otherwise healthy adults fall asleep quicker and stay asleep longer, and its particularly helpful for people with insomnia, jet lag, shift workers and sleep-related disorders. Melatonin is relatively safe to take on a short-term basis, but more research is needed on the long-term effects of melatonin usage.

To harness the sleep-inducing effects of melatonin, practice good sleep habits like avoiding alcohol close to bedtime, dimming the lights, and putting away the screens. Most importantly, talk with your healthcare provider about whether or not melatonin is right for you.

References

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Can You Take More Than One Dose In The Same Night

Many people often find that they are still unable to fall asleep after taking one dose of melatonin. So is it okay to take another dose? Even though it is unlikely that taking an extra dose will cause any harm, but it does increase the risk of experiencing the unwanted side effects of melatonin.

If you find that melatonin supplements are not helping you fall asleep, you should just stop using them and ask your doctor for different medications or strategies to help you get a good nights sleep.

The Bottom Line Short

Melatonin is a hormone naturally produced in the body to promote sleep, and taking additional melatonin as a supplement can help boost this effect. There are no serious side effects or significant risks associated with taking a small dose of melatonin before bed occasionally, or for a few weeks. However, because the long-term side effects havent been studied, you shouldnt take melatonin every night for more than a month or two.

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Can Melatonin Help With Insomnia

People with insomnia have trouble falling asleep, staying asleep, or both. When symptoms last a month or longer, itâs called chronic insomnia.

According to practice guidelines from the American Academy of Sleep Medicine and the American College of Physicians , thereâs not enough strong evidence on the effectiveness or safety of melatonin supplementation for chronic insomnia to recommend its use. The American College of Physicians guidelines strongly recommend the use of cognitive behavioral therapy for insomnia as an initial treatment for insomnia.

Looking For The Best Melatonin Supplement For Better Sleep And Relaxation

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