Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. The hormone serotonin which regulates mood, appetite and memory is produced during the day and this changes to melatonin when it gets dark outside. Peak levels of melatonin are produced before 3 a. Higher levels of melatonin have been measured in the fall and winter when the days are shorter, thus the reason you may be sleepier in the winter months.
Research has found that taking melatonin in low doses is the most effective way to promote sleep if you are experiencing restlessness or insomnia. Recommended doses of melatonin are from 0. When melatonin is used at higher doses, it tends to increase daytime sleepiness. Other side effects of too much melatonin can include reduced focus and concentration, feeling chilled reduced body temperatures and higher prolactin levels. The primary function of the prolactin hormone is to initiate lactation and enhance breast development.
Kohli, though she emphasizes that there is currently no consensus on using it for these issues and studies about the effectiveness are ongoing. Though the supplement is generally not associated with dependency, habituation, or hangover symptoms, Dr. Bollu points out that melatonin is a natural hormone that fluctuates in our bodies on a daily basis anyway, meaning it may be safer than taking a prescription drug.
A pharmacist or nutritionist may be able to help you find a product produced by a reputable manufacturer. It appears to carry a low overdose risk; the National Poison Control website reports several cases where children and adults consumed extremely high doses of melatonin and had little or no side effects other than acute drowsiness. Like any other dietary supplement, melatonin may cause side effects in some people—possible side effects include:.
However, some research suggests melatonin may not dampen this drive in the same way that Ambien, for example, does. When your body recognizes more melatonin in the body, it begins to slow down its own production of melatonin over time.
Therefore, short-term use of a melatonin supplement is preferred. Especially in higher doses, melatonin can interact with the following medications, according to the Mayo Clinic :. If you experience shortness of breath, chest pain, high blood pressure, or an accelerated heart rate, seek emergency care.
One final note: Even staying within the recommended range of melatonin could lead to long-term side effects or changes to your circadian rhythm. In other words, it might be healthier to look at melatonin as a short-term solution to your sleep troubles, used only occasionally , rather than as a permanent Band-Aid. Kohli says. Skip to main content Search for a topic or drug. A melatonin dosage guide: How much do I need to sleep?
By Sarah Bradley Updated on Apr. Torres, Pharm. Take 1 to 3 milligrams two hours before bedtime. To ease jet lag, try taking melatonin two hours before your bedtime at your destination, starting a few days before your trip. Also, get outside for natural light exposure.
Do not use melatonin if you are pregnant or breastfeeding or have an autoimmune disorder, a seizure disorder or depression. Talk to your health care provider if you have diabetes or high blood pressure. Melatonin supplements may also raise blood-sugar levels and increase blood pressure levels in people taking some hypertension medications. One of the best things you can do to protect and improve your health is to stay informed.
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