Melatonin is a naturally occurring hormone in our brains which helps condition our bodies for a regular sleep schedule. Every night, our bodies are supposed to start producing natural melatonin two hours before bedtime. Whenever you experience an onset of drowsiness, it's likely high levels of melatonin getting you ready for a good night’s sleep.
However, there are some factors that can impact melatonin production, like sleep deprivation and aging. The older we get, the less melatonin we produce, resulting in possible sleep disorders or trouble falling asleep at night. Because of this, some people turn to melatonin supplements to help mimic the effects of naturally occurring melatonin and enhance sleep.
According to a National Health Interview Survey, melatonin is currently the fourth most popular supplement for adults in the U.S., since more than three million adults reported taking it on the survey. Melatonin is a safe and effective sleep supplement as compared to most pharmaceutical sleeping pills, since it is already naturally occurring in your body. Taking low and moderate doses of melatonin to enhance sleep is safe, but always be sure to consult with your doctor whenever you add something to your routine.
How to Take Melatonin For Better Sleep
Have trouble falling asleep at night? If untreated for too long, chronic sleep deprivation can cause an extreme hormonal imbalance, leading to issues like anxiety, depression, or sleep apnea. That’s why many people suffering from irregular sleep schedules seek relief from a sleep aid like melatonin. While it’s not recommended to rely on any sleep aid for extended periods, there are proper short-term ways to incorporate melatonin into your nighttime routine.
Let’s now discuss some safe options for a peaceful sleep using melatonin.
Rest by Vitaldiol
To ensure a good night’s sleep, consider taking Rest by Vitaldiol. Our Rest capsule contains 35 mg of CBD and 5 mg of melatonin to help you fall asleep gradually and wake up without grogginess. As the recommended dosage of melatonin is 1-5 mg, you only need one Rest capsule for desired effects, but you can also safely take two depending on your need.
This magical combination of plant-based ingredients is all-natural and will increase the feeling of calm for a rejuvenating sleep. With a glass of water, take the capsule 30 to 60 minutes before you sleep. Additionally, aim for at least six hours of sleep per night to avoid morning drowsiness.
Gummies
If you don’t want to swallow a capsule, try melatonin gummies instead. Gummies are definitely easier to swallow than capsules and are very chewable. Best of all, the gummies taste like candy. But, just because gummies taste like candy, that doesn’t mean you should take more than the recommended dosage. Always check the mg in whatever brand of gummies you purchase, and follow the recommendations for dosing on the back. If you are ever in doubt of how much you should take, follow the guidelines, or check with your doctor.
Liquid
Liquid melatonin may not taste as pleasant as gummies, but is another safe alternative. Similar to gummies, liquid melatonin is much easier to swallow than a pill, and also offers fast absorption. Because liquid doesn’t have to break down in your stomach the way a capsule or gummy does, the melatonin can quickly be absorbed by the stomach lining to produce faster results. Take the recommended ml 10-15 minutes before bed. Try holding the liquid under your tongue for a few seconds to increase absorption, or mix with 8 ounces of water to avoid the taste.
Can You Overdose on Melatonin?
When used properly, melatonin is a perfectly safe option for improving your quality of sleep. As with any supplement, though, it’s important to use common sense and avoid unsafe practices. In the case of melatonin, it’s important to avoid taking more than the recommended amount. Unfortunately, there are also some melatonin products out there that aren’t safe. If you come across a melatonin vape pen, stay clear!
Vape Pens
Did you know that vaping is now a popular method for people who want a dose of melatonin before bedtime? Normally, we think of vaping as a common way to inhale nicotine, marijuana, or flavored vapor, as opposed to smoking. Vaping in general has become mainstream, but isn’t exactly safer than smoking. As inhaling any substance is unnatural for your brain, using a vape pen can lead to potential issues with heart health, immune function, and lung health.
Otherwise known as a melatonin diffuser, vaping melatonin won’t tell you how many mg you’re inhaling each time. A melatonin diffuser allegedly leads to faster sleep than an oral supplement, but overdosing can negatively affect your lung health in the long-term. Taking melatonin by capsule, gummy, or liquid is a lot safer due to controlled dosage (1-5 mg). Capsules, gummies, and liquid can still mimic melatonin for a better sleep cycle, but without dangerous long-term effects.
Melatonin Side Effects
Generally, taking melatonin as a supplement may produce certain side effects, including:
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Nausea
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Dizziness
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Headache
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Drowsiness
While side effects are minimal and low risk, melatonin should only be taken right before bedtime and on a short-term basis.
Final Thoughts
Taking melatonin by capsule, gummy, or liquid is only one way of helping you fall asleep and regulate a proper sleep schedule. There are plenty of other methods you can try to maximize the quality of your sleep, such as limiting blue light exposure and caffeine consumption. Also, instead of your smartphone, grab a book right before bedtime. However you choose to practice proper sleep hygiene for a restful night of sleep, the most important thing is that you wake up feeling brand new, prepared to conquer the day ahead.
Shop all Vitaldiol products, including our Rest capsule, by visiting us online.