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How Much Melatonin Should I Consume?

The self-care revolution has kick-started conversations around good quality sleep, along with all the factors necessary to support a healthy zzz cycle. This has cast the spotlight on melatonin, a natural hormone that regulates your sleep cycle.

Commonly known as the ‘sleep hormone, melatonin is known for its potent sleep benefits and antioxidant properties. While there is no shortage of information about the sleep hormone, there is still much to learn about how it interacts with your body.

The self-care revolution has kick-started conversations around good quality sleep, along with all the factors necessary to support a healthy zzz cycle. This has cast the spotlight on melatonin, a natural hormone that regulates your sleep cycle.

Commonly known as the ‘sleep hormone, melatonin is known for its potent sleep benefits and antioxidant properties. While there is no shortage of information about the sleep hormone, there is still much to learn about how it interacts with your body.

If you’re struggling with a lack of good sleep, or you simply want to learn about how to take melatonin and incorporate it into your weekly routine, read on.

All about melatonin

Melatonin is a hormone produced by the pineal gland in response to darkness. The pineal gland is a structure in the brain, which contains light-sensitive cells. When the pineal gland senses darkness, it begins secreting melatonin into the bloodstream (1). This is the brain’s way of telling the body to slow down physiological functions and prepare for sleep.

Melatonin secretion reduces as the pineal gland senses light. The gland signals to the body to wake up and become active. In this way, melatonin regulates your body’s natural sleep and wake cycle. This is primarily why it is a common ingredient in sleep aid solutions, such as supplements, gummies, and orally-dissolvable strips.

If you to struggle to get an adequate amount of snooze time, read on to know how to use melatonin supplements to combat sleep problems.

Key facts about melatonin

Melatonin is commonly known as the ‘sleep hormone’ because its primary use is to support sleep. It is also used to treat serious sleep disorders, such as insomnia, narcolepsy, etc.

Melatonin has many other uses in the body, including offering relief from acid reflux (1). In addition to improving sleep, melatonin is also involved in managing immune function and blood pressure (2).

Many external factors can hinder your body’s natural melatonin cycle. These include stress, hunger, alcohol, nicotine consumption, and exposure to light before bedtime. Dietary factors can also affect melatonin production (3).

Who can and cannot take melatonin

Adults with long or short-term sleep issues can take melatonin in the right quantities to aid their sleep. Children can take melatonin in small quantities, too, but studies are still being conducted into this field.

However, melatonin is not suitable for people who suffer from auto-immune conditions, such as lupus, multiple sclerosis, and rheumatoid arthritis. Steer clear of melatonin if you suffer from liver or kidney problems (4), too. If you’re pregnant or nursing a child, it’s especially important to see your health care provider before taking any medicine or supplement, including melatonin (5).

How and when to take melatonin

So how much melatonin should you take? For adults, there is no medically-supported dose of melatonin. However, a typical dosage can range from 0.2 milligrams to 10 milligrams. The amount that is needed to show results might be different for different people. So if you’re new to taking melatonin capsules, start with a low dose and move to a higher dose only if required.

There are also a myriad of sleep products out there, so it is best to choose one that suits your needs. For instance, Setu’s Sleep: Sustain capsules are well-suited for people who suffer from moderate to intense sleep issues. Each capsule contains 5 mg each of immediate-release melatonin and 5 mg of prolonged-release melatonin, both of which help you fall asleep faster and snooze soundly through the night.

Setu’s Sleep: Relax Gummies, on the other hand, are better suited to people who struggle to relax and fall asleep. In addition to melatonin, each strawberry-flavoured gummy contains L-theanine to promote deep relaxation, chamomile extract to reduce anxiety and induce sleep, and passion flower to enhance sleep quality.

You can even try Setu’s Sleep: Restore Magic Mints if you’re someone who struggles with getting good quality sleep. Powered by melatonin and jatamansi, a natural sleep herb, these mints help you fix your sleep cycle without being habit-forming.

Good-quality sleep enhances your mood, makes you more productive during the day, and boosts your overall energy levels. If you’re taking any of Setu’s sleep products, it is advisable to consume your daily dose one hour before bedtime. Each of our melatonin products contain a range of ingredients to help you unwind and relax optimally before bed.

Side effects

While melatonin is considered safe for both short-term and long-term use, it is best to consider your health before consuming it. If you already take medication for certain health conditions, consult your doctor before incorporating melatonin into your routine. This is because melatonin can interact with certain contraceptives, blood thinners, anticonvulsants, antidepressants, and blood pressure medicines.

However, just like everything else, it’s best to consume melatonin in moderation or as advised by the doctor. Overconsumption of melatonin can cause side effects, such as irritability, nausea, headaches, and low blood pressure. Please consult a medical professional if you experience any of these side effects.

FAQ’s

1) How long does melatonin take to work?

Melatonin products take 30 – 60 minutes to come into effect. However, depending on your body, it can take up to two hours for your melatonin supplements to work well.

2) Can taking melatonin affect my dreams?

Studies have found that melatonin can increase rapid eye movement (REM) sleep, the phase of your sleep cycle wherein you experience dreams (6). However, there is room for more research on this topic.

3) How can I improve the quality of my sleep?

In addition to taking Setu’s sleep supplements, create a calming bedtime routine. Taking a warm bubble bath, meditating, reading a book, or spending time with loved ones can help your body prepare for sleep.

Resources:

  1. The potential therapeutic effect of melatonin in Gastro-Esophageal Reflux Disease – PubMed (nih.gov)
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1325257/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3402070/
  4. https://www.nhs.uk/medicines/melatonin/#:~:text=For%20sleep%20problems%20in%20adults%2C%20the%20usual%20dose%20is%20one,Take%20melatonin%20after%20food.
  5. https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know
  6. https://pubmed.ncbi.nlm.nih.gov/14715839/

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