How the Right Melatonin Dosage for Adults Improves More Than Sleep

Sleep is vital for all elements of health and melatonin is no different. Learn how the right melatonin dosage for adults affects your overall health.

Melatonin is a hormone that your body produces naturally to help you fall asleep. When the sun sets and night comes around, your body’s melatonin levels are raised and you begin to feel sleepy. 

For some people, falling asleep is much more difficult. Adding a higher melatonin dosage to the mix can help. But knowing the exact amount can be tricky. 

Read on to learn what melatonin dosage for adults may be right for you.

Understanding Melatonin

When your brain releases melatonin, it is telling your internal clock that is is time to go to sleep.

Your body follows a circadian rhythm that regulates your sleep cycle. For most people, this cycle is usually based on a 24-hour system.

The brain’s hypothalamus is partially responsible for controlling your circadian rhythm. When it gets dark, your brain sends out melatonin to tell the body that it is time for rest. 

Sometimes, your body might have a tough time producing melatonin. 

For people who work late nights or are constantly exposed to light during late hours, having a melatonin deficiency can make it hard to fall asleep.

Melatonin supplements and other hormone balance supplements exist to help aid those who can’t naturally produce the hormone. But knowing how much melatonin to take can depend on a few factors. 

Melatonin Dosages

Melatonin supplements help your body produce more signals that can make it easier to sleep.

But understanding how much is right for your body can be tricky. Not everyone’s bodies or cycles are the same, and there are different dosages.

You’ll want to keep in mind certain factors like body weight and your metabolism. In combination with your sleeping habits, these factors affect how much melatonin you need to fall asleep.

It is always a good idea to try out a small dosage and take note of how much it affects your ability to fall asleep. Most people try between 1 and 3 mg of melatonin at first. Normally, it is not recommended that you take more than 5mg without speaking to a doctor about your needs. 

You can try taking melatonin when you are starting to wind down from the day. Most people opt to take it around 9 p.m. so that it takes full effect by the time they’re in bed. Taking melatonin at the wrong time could lead to unpleasant effects. This can reset your biological clock and affect your circadian rhythm. 

Depending on your dosage, melatonin can have some side effects. Most people experience a sense of grogginess and drowsiness the next morning with high dosages. 

To reduce side effects, you can try taking melatonin at an earlier time to remind your body that it is time to start winding down. 

But using melatonin for those who are night owls or have to work during the night and sleep during the day, knowing when to take melatonin can be tricky. 

Exposure to Light

Light has a huge effect on the body’s ability to fall asleep. Though melatonin helps the brain send signals to the body to make you feel sleepy, it may not always work if the conditions aren’t right.

Being exposed to light can have reverse effects, even when taking melatonin. When the body reacts to light, nerves leading to the hypothalamus become stimulated.

Other signals from the brain are sent out, which keep your brain and body awake. 

People who have a habit of checking their phones before bed or watching a show on the television might reverse the effects of melatonin.

If you’re taking melatonin, it’s important to create the right atmosphere to help you fall asleep faster. 

Lightproof your bedroom if you live in an area with a lot of street light coming in.

Keep your cell phone and tablets at a distance when settling in for bedtime. Checking late-night texts or work emails will only send mixed signals to your brain, and you’ll have a more difficult time falling asleep.

Staying Asleep

Melatonin helps you fall asleep, so it is important to do everything you can to help this process. But it doesn’t necessarily keep you asleep.

Though it’s likely that you’ll experience more deep sleep with melatonin, you may still suffer from frequent wake-ups. 

In addition to a melatonin supplement, things like proper exercising and a healthy diet can help you stay asleep for longer. 

Finding the Right Melatonin 

It’s no secret that many people aren’t getting the sleep they need.

Lack of sleep not only makes the next day harder, but it can lead to multiple health concerns.

Recent studies show that people who don’t get enough sleep suffer from stress and inflammation.

Melatonin can help combat sleep disorders that lead to other health issues.

Melatonin is one of the only safe hormones you can get over the counter without a prescription. However, it is not considered a drug.

For this reason, it is not required to be regulated by the Food and Drug Administration. This can mean that the amount of melatonin listed on the package might not be as accurate, though this is unlikely.

Because it is synthetically produced, you’ll want to make sure you’re getting it from the right place. makes it easy to look for medications and supplements and get them delivered right to your door.

The Right Melatonin Dosage for Adults

Every person reacts in different ways to how melatonin works on their brain. 

Melatonin dosage for adults depends on your habits before going to bed, and your overall lifestyle.

Checking your texts before bed or being exposed to light can hinder your ability to sleep.

To check out other helpful tips that will help you sleep better, check out our blog.