How much melatonin should I take? Experts weigh in on dosage rules, how much is too much.

Having some trouble falling asleep? Blame it on your pineal gland.

Melatonin is a hormone created by the pineal gland in the midbrain and it helps regulate your sleep and wake cycle, according to Dr. Hal Alpert, a telemedicine consultant at Blue Sleep.

As the sun sets in the evening our natural melatonin rises, and when the sun begins to rise in the morning the melatonin decreases, helping you wake up in the morning, said Alpert. 

Although the body produces melatonin, some people take melatonin supplements to help them fall asleep quicker, or even to deal with jetlag. The question is though, how much melatonin should you take? 

How much melatonin should I take?

“A general rule of thumb is when you're taking melatonin, start low and go slow,” said Alpert. “A starting dose can be as low as 0.1 to 0.3 milligrams and the usual dosage over-the-counter is 1 to 3 milligrams in adults.”

Over-the-counter melatonin is not regulated by the FDA for insomnia, medical conditions or sleep disorders, so it's more easily available to the public, explained Dr. Deirdre Conroy, Clinical Director for the University of Michigan Behavioral Sleep Medicine Program. That being said, studies have shown that the dose of melatonin labeled on the over-the-counter bottle may not equal the amount you are ingesting. 

If you are dealing with any sleep disorder or insomnia it is best to speak with your physician to receive a prescription that has been regulated and gone through testing, according to Conroy. 

What is sleep hygiene?Little changes you can make to get better quality sleep.

How much melatonin is too much? 

The maximum safe dose of melatonin is 10 milligrams, said Alpert. 

Dosages higher than 3 milligrams don’t get you to sleep any quicker than the 3 milligrams or lower do, according to Alpert. In fact, too high of a melatonin dosage can potentially cause rebound insomnia, making it harder to fall asleep.

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