Melatonin usage has surged among adults, experiencing a fivefold increase in the past two decades. Many individuals rely on this hormone supplement to help adjust their sleep schedule after experiences such as jet lag or night shifts. Additionally, it is often sought as a remedy for insomnia. However, health experts caution that a significant number of individuals exceed recommended melatonin dosages or utilize it inappropriately.
The side effects tied to excessive melatonin intake can be unpleasant and may include headaches, daytime sleepiness, dizziness, mood fluctuations, upset stomach, vivid dreams, disorientation, or confusion. This phenomenon has been popularized on social media as the “melatonin hangover.”
Ellen Wermter, a nurse practitioner specializing in behavioral sleep medicine, emphasizes that while melatonin is often referred to as a sleep aid, it’s not as straightforward as it seems. The brain naturally produces minuscule amounts of melatonin, and the doses available on the market are considerably higher than what the body typically synthesizes.
To stave off the unwanted effects of melatonin, consider the following recommendations.
Reduce the Dosage
The body produces around 0.3 milligrams of melatonin daily, essential for regulating the sleep-wake cycle. However, most over-the-counter supplements start at 3 mg or higher. If you’re experiencing symptoms commonly associated with a melatonin hangover, reducing your dosage may be beneficial. Excessive doses increase the risk of daytime side effects and inhibit the body’s natural melatonin production over time. Experts recommend aiming for under 1 mg for supplementation.
Another matter to remember is that melatonin is categorized as a dietary supplement. This lack of rigorous regulation means the actual amounts contained in supplements may differ from the labeled dosages.
Switch Brands
With melting regulations in the United States, it’s possible to take more melatonin than indicated on the packaging. Choosing a reliable brand ensures the supplement is pure, correctly dosed, and contaminants-free. Research brands meticulously and look for those certified by third-party organizations such as USP Verified, NSF International, or ConsumerLab. These organizations provide independent testing in addition to those of the manufacturers.
Additionally, opt for brands that offer transparent ingredient lists, ensuring that the supplement contains only it without unnecessary fillers or allergens.
Consider Alternatives
Melatonin should not be viewed as a long-term solution. While it’s generally safe for brief periods, such as adjusting to a new time zone, using it daily prompts concerns about potential adverse effects. Interestingly, it can interact with various medications, including birth control pills, potentially exacerbating “melatonin hangover” symptoms.
Other natural supplements, like vitamin D and certain amino acids, have demonstrated the potential to promote better sleep. However, it is crucial to approach sleep difficulties holistically. Establishing good sleep hygiene—maintaining a consistent bedtime, creating a comfortable sleep environment, and eschewing screens before bedtime—can significantly enhance your sleep quality.
Consulting a healthcare provider is vital for ongoing sleep challenges that affect daily life or if you notice signs of more severe conditions, such as frequent loud snoring or interrupted breathing patterns during sleep.
What This Means For You
For those relying on it as a sleep aid, vigilance regarding dosage is crucial. Experts propose limiting intake to doses under 1 milligram and reserving its use for occasional needs. It is equally vital to select reputable brands that engage in third-party testing to ensure product safety and accuracy.
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