Melatonin Supplements For Sleep: Dosage and Benefits

Healthbeautyidea.com – The problem of difficulty sleeping well often occurs due to an imbalance of the melatonin hormone  in the body. Melatonin is a hormone that triggers sleepiness and keeps you asleep all night. Therefore, melatonin supplements for sleep are often used as reinforcements to increase the amount of sleep hormones in the body. 

Melatonin supplement for sleep dosage

The right dose of melatonin use can depend on several factors such as the age of the user, health conditions and other conditions. Make sure you read and follow the instructions available on the product label or consult your doctor.

Here are the recommended doses of melatonin use:

Dosage for older persons

• Difficulty sleeping: 0.3 to 5 mg of melatonin daily for up to 9 months has been used.
• Sleep problems in people with sleep-wake cycle disorders: 2-12 mg of melatonin taken before bed for up to 4 weeks.
• Reduce anxiety before surgery in older persons: 3-10 mg of melatonin taken 60-90 minutes before surgery.

Dosage for children

• Sleep problems in people with sleep-wake cycle disorder: 0.5-12 mg of melatonin daily for up to 12 weeks in children and adolescents aged 3 months to 18 years.

Melatonin Supplements For Sleep Benefits

The brain produces the melatonin hormone in response to darkness. The presence of this hormone can help you maintain circadian rhythm and sleep quality.

If exposed to light, melatonin production will be inhibited. Therefore, to increase the amount in the body, you can take melatonin supplements for sleep.

Here are some sleep problems that you can overcome while taking this supplement:

Overcoming Delayed sleep-wake phase syndrome (DSWPD)

People with DSWPD have difficulty sleeping at night and waking up in the morning. They usually only get to bed at 2-6 a.m. and wake up between 10 a.m. and 1 p.m.

DSWPD often makes it difficult for sufferers to get enough sleep, especially if they have to wake up in the morning to work or study. Some research suggests that the use of melatonin supplements may help people with DSWPD to go to bed early.

Overcoming Insomnia

Consumption of melatonin supplements is believed to improve sleep quality and make insomniacs more easily asleep.

A study shows that melatonin supplements can also improve sleep problems in people with mental and nervous brain disorders, such as depression, schizophrenia, epilepsy, and autism.

Jet lag

When you travel to an area with a time zone difference with the place of departure, jet lag may occur.

People who experience jet lag will be fresher and active at night and then sleepy and weak during the day. The body has not fully adjusted to the time difference.

Consumption of melatonin supplements is considered effective to help in restoring the sleep cycle. This supplement can also improve sleep quality, so that people with jet lag can restore their energy better.

Read more:
How To Prevent Jet Lag

Delayed sleep cycle disorders

Delayed sleep cycle disorders are different from insomnia. In insomniacs, he usually only sleeps for a few hours a day.

While in people who experience delays in the sleep cycle, he can stay asleep for 8 hours, but generally in the early hours of the morning and will wake up during the day.

Melatonin supplements are considered better at overcoming this type of sleep disorder than other sleep disorders.

Some studies have found that taking melatonin supplements can help in speeding up the time it takes to fall asleep. Another benefit is to make sleep more soundly and more energetic when doing activities during the day.

In addition, some people with this condition need melatonin supplements for sleep, including:

Shift Workers

For those who work with a shifting system or have a changing work schedule, it can interfere with sleep and wake times every day.

Work shifts involving night shifts can cause people to feel sleepy at work and make it difficult to sleep during the day after the shift ends.

For that, they may just need melatonin supplements to improve the quality of their sleep and help establish day and night cycles.

If this shifting work system is already disturbing, it may be a good idea to immediately consult a doctor to get the right treatment.

It’s possible that you need melatonin supplements for sleep. Keep in mind, avoid consuming alco**holic beverages or smo**king while taking melatonin.

This can stop the drug from working as it should.