Thinking of using melatonin to help me sleep. Anybody use this? For how long and how are the results?

Answer 1

Melatonin, a natural hormone you secrete at night (the reason why we are sleepy at night). It is sold OTC where the vitamins are. Take a low dose, either 0.3mg, 1mg or cut the pill in half, one half hour before you sleep Or you can take it when you wake up 1-2 hrs after your bedtime. Also, sleep MD helps me to sleep, it has melatonin also but with a mixture of other natural sleep herbs.

Other things you can do because behavioral changes will help the melatonin be more effective in making you sleepy (it is inhibited by light):

Make your room totally dark when you will be sleeping, you can buy extra thick shades that will do the trick (melatonin is inhibited by light). Also, keep the lights low at night so that your natural secretion of melatonin will help you feel sleepy and this will relax you. This means when you got to the bathroom at night keep the lights low or put a red light in the bathroom.

Consistently get the bright light at the same time each day, or if you have a bright fluorescent light, sit in front of it for as long as you can in the morning. This is called light therapy, it will help set your circadian rhythm and helps depression. If you dont have a light, make sure your outside in the sun, if not iin the morning, maybe during your lunchtime?

NO alcohol, at all, it actually inhibits sleep and also, No caffeine after the first few hours you are awake.

Make sure your stomach is full when you go to sleep A nice full stomach will help you sleep, just dont drink too many fluids or you will have to get up to use the bathroom.

Use earplugs, they really helped me!

Write down all your worries or your to do list for the next day before you go to sleep, and forget about that and all of your problems-easier said than done, but try it.

If you are still losing sleep, see your doctor, it may be you actually have a sleep problem and they can perform a sleep study

Answer 2

I used melatonin daily for about a month 2 months ago, now I only use it when I really need a good nights sleep. I use the 3mg dose that is sold in most Walmart stores.

Daily: For about the first week it worked fine but my body quickly built up an immunity to its effects. At first it gave me great restful sleep at the minimum dose, but as I built an immunity it started requiring more to get the same sleep effect. When I got up to having to have 5-6 pills to get the effect that I first had I quit using it.
When needed: If I am super wiped out from long days of work/play I'll take 1 pill just to aid my sleep but I don't expect much out of it.

Overall I would say that it should be a use only when you are feeling pretty wiped out and just need something to calm you down a little bit for a good nights sleep. The best sleep is an unaided one. If you have problems sleeping talk to your doctor they sometimes have simple advice for good deep sleep, for me its as simple as shutting off all stimuli a half hour before bed to let my brain begin to disengage.

Answer 3

Melatonin isn't needless to say happening. Melatonin is synthesized from Serotonin that's synthesized from 5-HTP on your pineal gland. And 5-HTP, isn't a organic element on your physique, you ought to get that from particular ingredients you consume. an prolonged use of Melatonin is risky. in the experience that your physique is that undesirable off which you extremely prefer Melatonin to suited sleep and you have no longer corrected the subject in a short while, you have have been given different issues.

Answer 4

I've used it before. Most things I've seen say use between 1-3mg. The bottle I have says 1-3 pills, and each pill is 3mg. I took 2 pills (I didn't read how much was in each pill), and I was totally wiped out. I slept like a log. But of course the next day I was still wiped out. Woke up at 9. Did some stuff till 4pm, then I took a 4 hour nap.

I've cut back to 1 pill, and it works better. It doesn't always put me to sleep though, if I'm pretty wound up I'll still toss and turn. (I think I have Delayed Sleep Phase Syndrome)
So try it out, but watch your dosage...

Answer 5

Hi David. There is a large (and rapidly growing) body of scientific evidence supporting the supplemental use of melatonin. Generally, you want to use the smallest dose that gets results. For most people that is 1 milligram (mg) taken about 1 hour before bedtime.

Some people see immediate 'results' (and therefore take it 'as needed'), while others need to take melatonin for 2-3 weeks before their sleep cycle returns to normal (and therefore take it regularly).

Lack of light (real darkness) during sleeping hours is needed for stimulation of the body's melatonin synthesis by the pineal gland, so be sure you are sleeping in absolute darkness. Adequate exposure to real sunlight during the day may also help stimulate the melatonin 'cycle' of production in the brain.

Note: melatonin supplementation often causes increased dreaming.

Best wishes and good luck.

P.S. Melatonin is synthesized in your body from the neurotransmitter Serotonin. Serotonin is synthesized from the amino acid Tryptophan. Intake of critical nutrients needed in these biochemical pathways are important for Melatonin synthesis and proper sleep. These nutrients include protein (source of Tryptophan), Vitamins B6, Folate, B12, B2, and B3; zinc. iron, and copper; choline/betaine and Vitamin C. Be sure you are eating lots of fresh fruits and vegetables, whole grains, and quality meats to assure proper nutritional status. A quality multi-vitamin/mineral supplement from your health food store may also be a good idea. (Avoid the 'junk food vitamins' like One-A-Day and Centrum).