When To Take Melatonin
If you are considering taking a melatonin gummy or supplement to help with your occasional sleeplessness, one of your first questions is probably "How much should I take?"
How Much Melatonin To Take
While melatonin supplements are typically sold in 1, 3, 5 and 10 mg servings, the right amount depends on your individual situation and how your body processes the supplement.
How To Find The Right Amount Of Melatonin For You
If you aren't sure how much melatonin to take, it is recommended to start with a smaller amount like the 1 mg or 3 mg rather than starting with the maximum. Although melatonin is safe in servings up to 10 mg per day, more is not necessarily better.
Starting with a smaller amount will allow you to see how your body reacts and gauge if your body needs more or less melatonin. You can gradually increase or decrease your intake until you find the right amount, but do not exceed 10 mg, the maximum recommended daily serving.
The chart below can help you determine when to take melatonin and how to identify your body's reaction to help find the right amount for you. Melatonin for kids may differ so consult your paediatrician for specific questions.
When to Consider Taking Melatonin
- You have occasional sleeplessness, defined as occasionally having trouble falling asleep and/or staying asleep
- You have a shift in sleep schedule of 1 hour or more
- You are experiencing jetlag
When to Increase Your Melatonin Intake
- You are still having trouble falling asleep within 20-30 minutes
- You are still having trouble staying asleep; waking up briefly, e.g. to go to the bathroom, is ok but you should be able to fall back asleep quickly
When to Decrease Your Melatonin Intake
- You feel sleepy the next morning, after getting a full night's sleep
- You are experiencing vivid dreams
- You are experiencing headaches
Stop Counting Sheep
When it comes to sleep, everyone has their own schedule. What works for one person may not work for another. But finding the right melatonin amount can help you make sure you get the quality sleep that is so critical to your health - and not waste precious time exercising your math skills counting sheep.
