What is Melatonin?
According to the U.S. Centers for Disease Control and Prevention, one in three Americans don't get enough sleep. Melatonin can help. It's a natural hormone produced by your brain's pineal gland, and its chief role is to regulate your sleep-wake cycle. But you can also find melatonin in dietary supplements, and studies show that taking melatonin orally may help you to:
- Fall asleep faster
- Stay asleep longer
- Experience a deeper, more restful quality of sleep
Melatonin also has numerous other benefits, such as powerful antioxidant, anti-inflammatory and immune-boosting properties that may reduce your risks of health concerns like cardiovascular disease, cancer and even osteoporosis.
However, because melatonin is a strong hormone, it's important to take the right dose at the right time to reap the maximum health benefits.
When Should I Take Melatonin?
Your circadian rhythm is a complex neurochemical process that tells your body when it's time to rest and when it's time to wake up. As the sun sets, the change in light triggers your brain to release the sleep hormone melatonin. Then, as the sun rises, the increase in light causes your brain to flood your body with the steroid hormone cortisol.
Of course, our modern era of electronics, artificial lighting, and 24/7, always-on-the-go lifestyles means our bodies are no longer governed by the natural cycles of the sun. And modern maladies like chronic stress also disrupt our sleep-wake cycle.
Taking melatonin can reset and reboot your circadian rhythm, and support the natural onset of sleepiness in the evenings. But it all comes down to taking melatonin at the right time in order to naturally mimic your brain's own melatonin release.
In most studies, maximum effectiveness was observed when taking melatonin 30 minutes before bedtime. However, melatonin still appears to work effectively when taken as much as two hours before bed.
How Much Melatonin to Take: What Factors Can Affect Melatonin Dosage?
In peer-reviewed research, the most commonly studied doses for melatonin ranged between as little as 0.5 mg to as high as 10 mg. Researchers found that melatonin supplements within this range worked well to support a good night's rest.
However, more is not necessarily better. For the best results, start with the lowest possible dose and work your way up until you find an amount that works well for you.
Your pre-existing health conditions and other individual factors may also affect how much melatonin you need. For example:
- Gender: Women tend to have higher levels of melatonin in their blood and may therefore need a higher dose of melatonin supplementation
- Age: As you get older, your brain produces less melatonin. This may explain why seniors tend to suffer from more sleep disorders. You may need to increase your dose over the years
- Weight: People with healthy body weight tend to have higher amounts of melatonin in their system, while those who are overweight or obese often have suppressed levels of melatonin. The heavier you are, the more melatonin you may need to take
Is Melatonin Safe for Kids?
If you're considering giving your child melatonin, talk to your child's doctor first. Melatonin may help your child deal with sleep problems, but must be used alongside healthy sleep habits and a good bedtime routine. Your child's pediatrician may recommend a small dose of 0.5 mg to 1 mg, but always check with a medical professional before giving your children melatonin or any other supplements.
What Forms Does Melatonin Come In?
According to the National Center for Complementary and Integrative Health, there are two types of melatonin that you can find online and on store shelves: Synthetic melatonin and natural melatonin. The latter is extracted from microorganisms or the pineal glands of animals. However, most supplements use synthetic melatonin because it's purer, potentially safer (animal-sourced melatonin may sometimes be contaminated with bacteria and viruses), and compatible with all dietary and lifestyle concerns (e.g., vegan, kosher, etc.).
Regardless of the active ingredient, melatonin supplements come in an array of forms, and it’s important to do your research and/or contact your health professional to determine which form may be best for you.
Melatonin Tablets and Capsules
Tablets tend to be the most cost-effective form of melatonin. For example, a two-month supply of Natrol Melatonin rings in at less than $10. Tablets are also the most compact form of melatonin and can be more convenient and cause less mess than sprays, liquids, and other forms. Simply take it in the evening with a glass of water or milk and wait for the relaxing feelings to kick in.
Capsulation technology also allows supplement manufacturers to create time-released sleep aids, such as Natrol Advanced Sleep Melatonin Controlled Release Tablets. Time-released tablets are ideal if you're someone who often wakes up in the middle of the night.
Dissolvable Melatonin Tablets
Dissolvable melatonin tablets, like Natrol Advanced Melatonin Plus Strawberry Flavored Fast Dissolve Tablets, share all the benefits of traditional tablets or capsules. But because they dissolve, they also work faster. This makes them perfect for those who have sleep onset issues (i.e., trouble falling asleep).
When using dissolvable melatonin, you can achieve quicker results by placing the tablet under your tongue. This allows the melatonin to enter your bloodstream faster.
Melatonin Gummies
Many people, including older children and teens, have difficulty swallowing tablets and pills. Melatonin gummies give you sleep support without the stress and anxiety of taking a traditional supplement.
Liquid Melatonin
If you're giving melatonin to a young child, a liquid supplement may be ideal, but again, check with your child’s doctor before using melatonin. Zarbee's Naturals Children Sleep Liquid provides melatonin in an easy-to-sip berry-flavored supplement.
Melatonin Plus Extra Additives
For those who suffer from more severe sleep concerns, including insomnia, consider a melatonin supplement that contains additional active ingredients that induce sleep and rest. For instance, 5-HTP is an amino acid that helps reduce the stress and anxiety that may be preventing you from falling asleep. If that's a problem for you, you may want to try a melatonin supplement that includes 5-HTP.
Shop Melatonin Products at Co-op Market
Getting enough sleep is the foundation for health, wellness, and vitality. Don't let sleep problems rob you of the health benefits of a good night's rest. At Co-op Market, we provide a wide range of melatonin sleep aids to fit your needs and preferences, including liquid melatonin, melatonin tablets and capsules, and melatonin gummies. Browse our melatonin catalog today and get the sleep you deserve.
