How much melatonin is too much?
I'm trying to build better sleep habits. I know melatonin fits different people differently but is there a general rule of thumb of what is too much melatonin?
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Answers ( 2 )
Melatonin is a hormone created by the pineal gland in the brain, and normally increases in amount as the day goes by, peaking as nightfall urges us to go to sleep. Normally. OTC melatonin can take the place of that made by the body if you feel you are having trouble sleeping, although I caution you to mention sleep troubles to your licensed health care provider so it is documented in your records in case further investigation is needed.
We do not know how much melatonin is too much- we do not know if there is an "overdose" level, really, only that, in people who have taken a great deal (over 10 mgs and some upwards of 30 mgs!) they can feel nauseated, conversely be unable to sleep, or, if they sleep, can have dreadful nightmares along with feeling groggy for over 48 hours. While we have no literature describing melatonin as deadly, too much likely isn't fun. "Natural" doesn't mean harmless.
Also, it appears there may be a tolerance issue; there are reports that, for some people, 3mgs can become not enough to help them off to sleep, so they increase to 5mgs, but within a few weeks, that isn't enough, so they increase the dosage again.... This is why it is best to mention your need and its use to your health care provider.
Recommended starting dose is 3 mgs for an adult, no more than two to three times a week. Keep in mind if you take melatonin and are awakened before its effects are over, you can feel quite dizzy and might have balance issues. Of course, you should not drive until you are sure it is out of your system. Realize if you take another substance which causes drowsiness, melatonin can increase that effect.
If you find yourself taking melatonin more often or at higher doses than recommended, please see your health care provider. While melatonin provides help in getting natural sleep, we really don't know why any specific person's body isn't making enough of it on its own- and therein lies the rub.
It's best to follow the recommended dosage that's written on all supplement packaging. Don't do more than that.
But I have a suggestion that may be beneficial. I was advised not to take melatonin, but to do a couple things to help regulate the hormones.
One, for as many days of the week as I could, and first thing during the day, to open curtains and shades, and allow yourself exposure to sunlight early in the day. Even if just for a few minutes, and even if you are indoors, open up the curtains, let the sunlight in. Serotonin helps the body wake, energizes you, and it has an impact on your mood, making you a little happier.
Two, turn off lights in the house after 8 p.m. Melatonin forms naturally when the body is exposed to darkness, as the dark helps the body produce melatonin.
So, combined, if you open up and let yourself feel more light early in the day, and you turn off lights earlier at night, you are helping enhance those hormones and help them work with your Circadian Rhythm, to help improve your sleep-wake cycle.
Serotonin and melatonin work together in your body. If one is out of balance, the other may be as well. Try that for a couple weeks and see if it makes a difference for you.