Everything You Need to Know Before Taking Melatonin
Having trouble sleeping isn’t unusual for the average college student, especially at Elon, where overachieving and undersleeping tends to be the norm. Lack of sleep can have detrimental effects on your body and mind, including memory issues, mood changes, trouble concentrating, and a weakened immune system, according to Healthline. A global pandemic is no time to have a lowered immunity, and Zoom classes make it difficult enough to concentrate without the added consequences of not getting enough sleep. Melatonin is what comes to mind when we think about sleep aids, but what do you need to know before taking it? Don’t worry, The Edge has you covered.
What is melatonin?
Melatonin is a hormone that is produced naturally by your brain when it gets dark to help indicate that it is time to sleep, according to the NIH. Though you produce melatonin on your own, it might not be enough to combat insomnia or other factors that keep you up, which is why many turn to supplements to help knock them out.
How much melatonin should I take?
Melatonin comes in a variety of different dosages, usually anywhere from 1 to 10 milligrams. The recommended dosage for melatonin is dependent upon many factors, such as age, weight, and how much trouble you have falling asleep. It is recommended to start with lower doses and increase only if it isn’t effective. 0.2 to 5 mg is a great starting point, according to Healthline. Too high of a dose also has the potential to actually make it harder to sleep because it interrupts your normal circadian rhythms, and once you get to 30 mg you risk the chance of overdosing. Try to stay below 5 mg and remember that melatonin takes a little while to kick in, so take it about an hour before you’re ready to sleep.
How many hours of sleep do I need while taking melatonin?
It depends on the dosage, but usually, melatonin stays in the body for about 5 hours, meaning you should get at least that much sleep. If you have to get up before the melatonin has been expelled from your body, you might experience feelings of drowsiness the next day. Try to take melatonin only when you can guarantee enough sleep so you wake up feeling energized.
Can I use melatonin while taking birth control pills? What about other medications?
Certain birth control pills cause your body to increase its melatonin production, so combining it with melatonin may bring you into the unhealthy dosage range. There is also a chance that melatonin can modify the effectiveness of your pill, so be sure to talk to your doctor about the melatonin levels in your pill before adding an additional dosage. As always, talk to your doctor regarding any other medications before trying melatonin, especially antidepressants.
Can I take it every night?
The answer is yes, but also no. There isn’t yet a lot of research out about the long-term effects of taking melatonin daily, which is why it is recommended for use during a short window of time. If you’re in the midst of a stressful few weeks that might cause you to lose sleep (hi finals), it’s probably okay to take it nightly if needed, but know that it isn’t a long term solution. The good news is that melatonin isn’t addictive, meaning you won’t experience withdrawals once you stop taking it. You also don’t build up a tolerance, meaning you can take it every night without having to increase your dosage.
Are there any side effects I should know about?
Obviously, you’ll experience some drowsiness, but that’s why you are taking it. The most common side effects are headaches, dizziness, and nausea. The more severe, though less common, are short-term depressive feelings and mild anxiety, according to Mayo Clinic.
How do I take melatonin?
There are many different forms, but the most common is the pill. If swallowing a pill isn’t for you, you can also try dissolvable or chewable tablets. Liquid melatonin is also an option that usually works a little faster than the tablets. You may have also seen melatonin vapes out on the market, but try to avoid them if you can. Though these vapes don’t contain any nicotine, it’s probably not a good idea to ingest melatonin directly into the lungs when there are other, safer options available.
*Disclaimer: The Edge is not and does not claim to be a substitute for professional medical advice. Please talk to your doctor before adding any supplements to your diet.