Health experts demystify melatonin dosage

Itrsquos being touted as the new silver bullet to our sleeping woes mdash whether as a pill powder or bedtime drink melatonin is taking over our social media feeds with its sweet promises of more restful sleep and renewed energy levels in our waking hours But as with all supplements that are sold over the counter the question of lsquohow muchrsquo and lsquohow oftenrsquo remain largely unaddressedThe balanced viewldquoMelatonin is a hormone thatrsquos naturally produced by our brain as a response to darkness It regularises our sleepwake cycle mdash higher levels of melatonin help us fall asleep while lower levels keep us awake When the circadian rhythm is interrupted because of reasons such as increased light exposure after sunset our use of gadgets or jet lag consuming supplemental melatonin can help to regularise our cycle by inducing sleeprdquo explains Dr Nahid Dave a psychiatrist at Thought Matters She further explains that melatonin is prescribed only to initiate sleep and not to improve its quality ldquoMelatonin supplements have a halflife of 30 to 40 minutes just long enough for you to fall asleep Some sustained release tablets can help to sustain your sleep by mimicking your brainrsquos natural activityrdquoAvoid drinking coffeetea at least six hours before bedtimeldquoWhile melatonin supplements are recommended for many conditions including but not limited to sleeping pill withdrawal insomnia cancer migraines and jet lag it can also cause side effects such as cramps daytime tiredness depression dizziness and drowsiness However it is unlikely to cause addiction and dependence Speak to your doctor about the optimum dose for yourdquo advises Dr Salaah Qureshi MD at Qure ClinicTo consume or not to consumeldquoIn case of sleeplessness caused by mental health concerns the lack of sleep or of goodquality sleep is only the tip of the iceberg The sleep disorder is usually secondary to something else such as anxiety depression panic or lifestyle disorders It is very important to treat the primary underlying cause instead of directly reaching for melatonin when yoursquore struggling to fall asleeprdquo advises Dr Dave She adds that melatonin is typically not prescribed for more than 60 days or two months except in very specific cases such as dementia While sustained use doesnrsquot cause physical addiction there is a possibility of consumers developing a psychological dependenceDr Nahid Dave and Dr Salaah QureshiFurther many bedtime drinks contain significant amounts of sugar to enhance their taste which could be counterproductive as far as the quality of sleep is concerned ldquoConsuming sugary drinks before bedtime can mess up your glucose metabolism and lead to abnormal weight gainrdquo warns Dr DaveBefore reaching for a melatonin supplement both experts recommend following practices to ensure good sleep hygienegtgt Follow a fixed bedtimegtgt Your bed should only be used for sleeping not scrollinggtgt Avoid using gadgets 30 to 40 minutes before your bedtimegtgt Donrsquot nap during the day or limit your daytime naps to 30 minutesgtgt No tea or coffee for at least six hours before you sleepgtgt Exercise three to four times a weekAnother piece of advice before taking a melatonin supplement is to try maintaining good sleep hygiene for at least 20 to 25 days Also differentiate between whether you are having trouble falling asleep or if you are struggling with waking up multiple times in the night and not waking up refreshed In case of the latter seek the advice of a mental health professional