Melatonin is a natural hormone that is produced by the body’s pineal gland in response to darkness, and helps to regulate sleep-wake cycles. It is also available as a dietary supplement for those who have difficulty falling asleep or staying asleep.
Dosage Guidelines for Melatonin:
The appropriate dosage of melatonin can vary depending on individual factors such as age, weight, and sleep patterns. Generally, melatonin is recommended to be taken 30 minutes to an hour before bedtime, with dosages ranging from 0.3mg to 10mg per day. However, it is recommended to start with the lowest effective dose and gradually increase if necessary to avoid potential side effects.
Side Effects of Melatonin:
While melatonin is generally considered safe when taken as directed, it can cause some side effects, particularly when taken in high doses or for an extended period. Some of the reported side effects of melatonin include:
- Daytime sleepiness: Melatonin can cause drowsiness and may affect alertness during the day.
- Headaches: Some people may experience headaches or migraines when taking melatonin.
- Dizziness: Melatonin may cause dizziness, particularly in older adults.
- Nausea: Melatonin may cause nausea, particularly when taken in high doses.
- Mood changes: Melatonin may cause changes in mood, such as irritability or depression, in some people.