How long does melatonin last in your system once you’ve taken the melatonin dosage, and the type of melatonin into account?
Today we’re going to explore how long melatonin stays in your system after taking it. Read on to find about melatonin half-life, melatonin metabolism in the body and who can safely use it.
We are also going to be investigating whether you can overdose on melatonin and how long you have to wait for it to work.
Melatonin has become a billion dollar industry. The producers of the supplement has huge commercial success.
However, there isn’t much solid health information out there. It is mostly sold as an over the counter nutrition supplement in the States. In many other countries melatonin is a prescription drug.
Let’s look into if there’s anything wrong with taking melatonin for sleep. Along the way we’ll give you suggestions as to which type of melatonin you can purchase if you want it a try.
In this post we’ll try and remove any doubts or confusion about melatonin usage, and we’ll discover how much melatonin to take for different disorders.
Let’s start with a few simple facts. Melatonin is mainly used as a sleep aid and a treatment of circadian clock disturbances, such as jet lag. It also has other benefits, amongst which is antioxidant properties and lowering your blood pressure.
If you want to discover the physiological effect of natural melatonin and supplemental melatonin in the brain and body, read our other post here.
What are the different types of melatonin supplements
Available in the market is melatonin gummies, melatonin tablets, melatonin powder, melatonin spray, liquid melatonin and melatonin vapes.
Read on to find your type of supplement and which dosage to take.
How to take melatonin and what is the right melatonin dosage?
Usually, the right melatonin dosage is between 0.1 and 10mg depending on the reason for taking this substance. When it comes to taking melatonin less is more.
Start with a very low dose at least an hour or so before bedtime, then adjust your dosage and schedule according to your response to the medication.
Anyone can start with 1mg 30 min. before sleep. The average dose to give better sleep is 3-6 mg.
Melatonin tablets and capsules
Melatonin tablets comes in a variety of dosages, ranging from 0,1mg up to 10mg. Most often 3-5 mg capsules.
When purchasing the tablets always make sure they’re in date and from a large recognized manufacturer.
The actual content of melatonin in over the counter products isn’t always accurate. It can also happen that the active melatonin is less in amount, if you’ve let your product stand for a number of months/years.
The tablets sometimes come in a form of sleep formula where the manufacturer might have added other substances such as chamomile. If you want to be on the safe side, purchase tablets with just melatonin.
Be conscious of the fact that some capsules are not non-GMO and might contain gluten. They can also contain dairy, soy, yeast, sugar, sodium, artificial flavors, sweeteners, preservatives, and colors.
Liquid melatonin
Melatonin liquid is an option for people who don’t like pills and capsules. It is taken by spoon – often a teaspoon contains 1 mg of Melatonin, which equals 4-5 ml. Many of the liquid forms contain 10% ethyl alcohol, which should be considered if you don’t tolerate alcohol.
Melatonin spray
Melatonin spray is another option for those who don’t want to swallow a pill.
The melatonin spray bottle mostly delivers 1.5 mg of melatonin per spray, a dose that is considered low on the end of the spectrum.
For consumers who are starting to take melatonin for the first time it might be good with a small dose, as it is recommended to start with a low dose and then increase as needed.
Flavor options could include different berries, or chocolate. Again be on the look out for the other ingredients, taking your possible allergies into account.
Melatonin gummies
Many types of flavored gummies are available. They mostly contain 3 mg of melatonin as well as some organic berry for flavor. Be aware of the other contents in the melatonin gummies.
They should be free of high fructose corn syrup, artificial sweeteners and colors.
Also be aware if you’re sensitive to gluten, soy or dairy to check if your product is made without these ingredients.
It suggested that the melatonin gummies are taken 30 minutes before bed, with or without food. It’s also recommended to brush your teeth after consuming a sugar-containing gummy.
Melatonin powder
In the powder form melatonin is advised to take in a warm drink at night. It could be part of your bedtime ritual, as the warmth of the drink also calms you down and helps you to sleep faster.
Melatonin vape or melatonin diffuser
When you take a melatonin pill, the body has to metabolize it first. Eventually, it reaches your brain, where it takes effect and helps you sleep.
Now Melatonin is available as a vape or inhaler with claims that vaping melatonin delivers results faster through the bloodstream than waiting on the effects of a pill.
Vaping melatonin does, in fact, deliver it faster by sending concentrated doses directly into the lung tissue. But this method may not be as safe, there’s no research available on whether inhaling melatonin is safe.
Experts are skeptical as to whether vaping melatonin is a good idea.
The melatonin inhalers often also include essential oils, like chamomile. Some producers of melatonin inhalers only advice you to inhale through the mouth and out through the nose, which does seem safer than getting it in the lungs.
How long does it take for melatonin to work and will it work for me?
The average time for melatonin to work is 30 min. Some people don’t have the full effect until after about an hour.
Obviously the ingested melatonin works together with your body’s own melatonin. For your circadian clock to work at it’s best, you should avoid exposure to blue light from screens after taking your melatonin supplement.
If you can’t resist a Netflix binge session, it might make you stop watching a bit earlier if you take the supplement whilst enjoying your favorite series.
Ultimately, it’s difficult to know for sure whether melatonin for sleep will work for you at all. We all respond differently to supplemental melatonin as we have very different physiological constitutions.
Does melatonin make you sleepy?
Melatonin is referred to by many as the “sleep hormone.” Although it won’t knock you out the moment you take the supplement. It can help you to go to sleep by signaling to your body that it’s time to shut down. Melatonin supplements can also help you to stay asleep for longer in some cases.
Melatonin half-life and melatonin time release
How long will melatonin make you sleep?
Although millions of people rely on melatonin to help them sleep — particularly in the United States, there isn’t a lot of research available into how this substance works.
We know the half-life is about 50 mins. The half-life is the time it takes for the body to eliminate half a drug. It takes four to five half-lives for a drug to be completely eliminated. This means melatonin will stay in the body for about 5 hours.
This means you shouldn’t feel the effects of melatonin the next morning unless you’ve taken a very large amount very late in the evening.
Studies suggest that melatonin is useful in promoting and inducing sleep. Melatonin has now been shown to synchronize the circadian rhythms, and improve the onset, duration and quality of sleep.
There’s no specific data on exactly how many hours you’ll be able to stay asleep after taking melatonin.
Melatonin effect on blood pressure and melatonin diabetes effects
Melatonin is known to reduce blood pressure a bit. Research shows melatonin has antioxidant effects in cardiovascular disease. Some experts suggest melatonin has an adverse effect in diabetes patients.
According to the American Diabetes Association, there is some concern that taking Melatonin could increase insulin resistance. Some researchers have found the melatonin molecule to attach itself to certain receptors in the pancreas, reducing the ability of insulin-producing cells to release insulin.
If you’re taking blood pressure medication, be aware of a possible further reduction in your blood pressure when taking melatonin.
If you’re diabetic and suffer from high blood sugar readings at night, definitely talk to your doctor before trying out melatonin.
Melatonin and IBS
In addition to promoting a restful night’s sleep, melatonin has been shown in small studies to ease IBS symptoms.
Melatonin and estrogen
There are studies suggesting melatonin blocks the estrogen receptors, therefore diminishing the estrogen levels. Eventually this means a significant reduction in the number of uterine estrogen receptors available.
Melatonin while pregnant
Can you take melatonin for sleep while pregnant? The short answer is: No. Not enough research has gone into the matter.
Melatonin for children
Especially children with a diagnosis in the autism spectrum has melatonin prescribed for them. It’s often found very helpful. Melatonin is now considered safe for long-term use in autistic children who have difficulty sleeping, according to a new study.
But let’s be frank. You should never give your child a supplement without discussing it with a doctor first. Albeit widely used for otherwise healthy children and teenagers, some older research suggest it could cause early onset of puberty.
Melatonin overdose: Is it safe to take melatonin?
Since research into melatonin is still ongoing, it’s hard to know for sure whether it is safe to take. Most studies suggest that you’ll be able to take it without too much danger for up to 6 months.
Generally when looking through the research, it is very difficult to overdose on the over the counter melatonin products, if you follow the instructions given. Higher doses can in rare cases lead to dangerous side effects like seizures and other complications. Make sure you start with a very low dose to be safe.
If you’re going to take any supplement or sleeping aid, the best thing you can do is speak to your doctor first. They’ll be able to give you some guidance on whether melatonin is safe in your case.
Remember, this hormone can interact negatively with other medications too. Like any supplement or tablet, it’s important to make sure that you’re taking the right dose of melatonin.
What are some common melatonin side effects?
Most people don’t experience any side effects when using melatonin as a sleep aid. Some could experience the following:
- Increased feelings of depression (short term)
- Sleepiness and confusion during the day
- Dizziness
- Headache
- Stomach cramps
- Irritability
Melatonin addiction
One of the good things about melatonin compared to other sleeping aids and medications, is that you’re unlikely to become dependent on this medication after repeated use. There’s a good chance that you won’t have any hangover effect either, because melatonin will ensure that you can also wake up naturally according to your cycle if you have good sleep hygiene.
The best thing you can do if you’re suffering from problems with your sleeping pattern is to speak to your doctor. Attempting to self-medicate—even with a substance like melatonin—is rarely a good idea.
If you want to learn more about sleeping habits, tips, and hacks, check out the other articles available here at siestio.com
Siestio. Sleep matters.
Medical disclaimer
You must not rely on the information provided on our website as an alternative to medical advice from your doctor or other healthcare professionals. For more information read our full disclaimer here.
