For many people struggling with insomnia, irregular sleep schedules or jet lag, melatonin has become the go-to supplement for a better night’s sleep. But according to a Maryland-based physician, more isn’t
always better when it comes to this popular sleep aid.
In a recent Instagram video shared on June 1, Dr Kunal Sood, a physician specialising in anesthesiology and interventional pain medicine, explained how melatonin works, how much people should take and why lifestyle habits can make a major difference to its effectiveness.
What Is The Ideal Melatonin Dose?
Melatonin is commonly used by people who have difficulty falling asleep or adjusting to changes in their sleep schedule. While it is widely available as a supplement, Dr Sood stressed that dosage plays a crucial role in how well it works.
“While the FDA (Food and Drug Administration) has not officially approved it, the American Academy of Family Physicians recommends it as a first-choice sleep aid,” noted Dr Sood.
According to the doctor, many people may be taking more than they actually need. “The most effective dose of melatonin is 1 milligram or less. It usually starts working within 20 to 40 minutes, peaking after about 1 hour.”
However, dosage requirements can vary from person to person. Factors such as age, body weight and individual sensitivity may mean that some people require higher doses under medical guidance.
How Does Melatonin Actually Work?
Many people take melatonin expecting it to act like a sedative, but Dr Sood explained that the hormone works differently. “Melatonin is a hormone that tells your body when it’s time to sleep,” stated Dr Sood. “As it gets dark, your body naturally produces melatonin, making you feel tired.”
In other words, melatonin helps regulate the body’s internal sleep-wake cycle, also known as the circadian rhythm. The supplement essentially mimics the body’s natural signal that bedtime is approaching.
Can You Take Too Much Melatonin?
Although melatonin is often viewed as a relatively safe supplement, experts warn that excessive amounts can cause unwanted side effects.
According to doctors, taking too much melatonin may lead to symptoms such as:
Persistent nausea
Unexplained dizziness
Anxiety
Diarrhea
Sudden joint pain
Headaches
Irritability
These symptoms highlight why self-medicating with high doses may not always be the best approach, especially without consulting a healthcare professional.
Why Your Phone Could Be Ruining Your Sleep
Even if you’re taking melatonin, your bedtime habits could be undermining its effects.
Exposure to light, particularly from smartphones, tablets and television screens, can interfere with the body’s natural production of melatonin. This can make it more difficult to feel sleepy at night, even after taking a supplement.
“For the best results, it’s best to avoid using your phone or watching television before bedtime and keeping your room cool and dark,” shared the doctor.
He added, “If melatonin has not been working for you, talk to your doctor about other options.”
