Melatonin - Less is More
Newsletter / FAQs / Personal Stories / Dr. Sahelian / Order Form
Melatonin: Nature's Sleeping Pill
The Right Dose of Melatonin for Sleep
After treating more than 200 patients with melatonin, surveying hundreds more, and informally talking to thousands of users, we are convinced that, until we learn more, it's best not to take melatonin on a daily basis. The following are some of our concerns:
1) Tolerance develops in some people when melatonin is used every night. After a few weeks some find that melatonin is not inducing or maintaining sleep as well as it did in the past. To avoid the creeping up of tolerance, melatonin should be used at most every other night, or preferably every third night. The dose used should be the lowest amount that works, such as 1 mg or less. Some users find that a dose as little as 0.2 mg can induce sleep. It is ok to occasionally take a high dose such as 5 or 10 mg if needed. Melatonin is not toxic at high doses when used infrequently.
2) Tiredness, low mood, or fatigue can develop when people use melatonin every night, especially in doses more than 2 or 3 mg. Some people feel sleepy the next day with the wish to take naps.
3) We still don't know the long-term effects on the immune and hormonal systems of chronic melatonin use. Also, high doses of melatonin used regularly could possibly inhibit sex drive and inhibit the function of gonads (testicles and ovaries).
I'm 40 years old and I'm currently using 0.5 mg of melatonin about twice a week. Not only does melatonin provide me with a deep sleep, but there seems to be a carry over effect into following nights. The effect of taking it one night seems to influence my sleep positively for another night or two. Many users find the same: they feel better, have a better mood and more energy.
I also take melatonin with the hopes of living longer. The effect of melatonin on longevity could be due to many factors, and let's briefly discuss three of them:
1) Deep Sleep. The positive influence of melatonin on deep, restorative sleep could alone account for a longer life span.
2) As an antioxidant. The advantage of melatonin over other antioxidants is that it is both water and fat soluble, meaning it goes into almost all cells and all parts of the body. Melatonin's disadvantage is that it has a short half-life and it's antioxidant benefits may only last overnight, as opposed to vitamin E, which is stored in tissues and protects all day long.
3) Immune system improvement. Interestingly, many people report that since they've been on melatonin, they don't catch colds and infections as much as they used to. These stories are, of course, anecdotal, and we don't have any published human studies on the influence of melatonin on the immune system in the long-term.
Melatonin: A Supplement for the Future? or Tonight?
Discusses the controversy, safety issues, and effectiveness.
From Cradle to Rocking Chair-Melatonin Throughout Life
Includes a graph of declining levels throughout life.
Dreams Like You Never Dreamed
Melatonin has the Chemical Structure Similar to Tryptamine Hallucinogens
Dr. Sahelian Proposes that Dreams may be Hallucinogenic Experiences
Melatonin and Longevity
Life Span Extension in Animals
A Powerful Antioxidant
Immune Enhancement
An Honest Appraisal of Melatonin's Influence on Longevity
Take Two Melatonin's and Call Me in the Morning
What Dosage is Best?
When is the Best Time to Take Melatonin?
Is Melatonin Addictive?
What About Tolerance?
Are Their Withdrawl Symptoms?
Uses of Melatonin: Insomnia, Jet Lag, Shift Work, Mood Elevation
The Circadian Cycle
The Pineal Gland
Hibernation
Daily Rhythms
The Science of Sleep
The Lessons from the Blind
The Stages of Sleep
Twenty Tips to Forty Winks
How to Sleep Deep
Melatonin and the Future
To Lower Cholesterol Levels
To Treat Prostate Gland Enlargement
Treating Osteoporosis, Cancer, Epilepsy, Improving Immunity
For Heart Disease and to Prevent Cataracts
The Chemistry of Melatonin
Personal Stories of Melatonin Users