Melatonin has become one of the most commonly used sleep supplements for people dealing with insomnia, jet lag, or irregular sleep schedules. However, doctors say many people may be taking higher doses than necessary without realising that more melatonin does not always mean better sleep.
Dr Kunal Sood, a Maryland-based physician specialising in anesthesiology and interventional pain medicine, recently explained how melatonin works, the ideal dosage for most people, and why bedtime habits play a major role in sleep quality.
What Is The Best Melatonin Dose?
According to Dr Sood, the most effective melatonin dose for many people is surprisingly small.
He explained that a dose of 1 milligram or less is often enough to help regulate sleep. Melatonin usually begins working within 20 to 40 minutes and typically reaches peak effectiveness after about an hour.
Although melatonin is widely available as an over-the-counter supplement, Dr Sood noted that dosage requirements may vary depending on factors such as age, body weight, and individual sensitivity. Some individuals may require different doses under medical supervision.
How Melatonin Helps You Sleep
Melatonin is not technically a sleeping pill or sedative. Instead, it is a hormone naturally produced by the body that signals when it is time to sleep.
As darkness increases during the evening, the brain naturally releases melatonin, helping the body feel tired and ready for rest. Supplements work by supporting or mimicking this natural sleep-wake cycle, also known as the circadian rhythm.
Doctors say melatonin is particularly useful for people struggling with disrupted sleep schedules, jet lag, or difficulty falling asleep.
Taking Too Much Melatonin Can Cause Side Effects
While melatonin is generally considered safe for short-term use, experts warn that excessive doses can lead to unwanted side effects.
According to doctors, taking too much melatonin may cause:
- Nausea
- Dizziness
- Anxiety
- Diarrhoea
- Headaches
- Irritability
- Joint pain
Health experts advise against self-medicating with high doses without consulting a doctor, especially if sleep problems continue for a long time.
Screen Time Could Be Affecting Your Sleep
Dr Sood also highlighted the impact of smartphones, televisions, and other screens on sleep quality.
Exposure to artificial light at night, especially blue light from electronic devices, can interfere with the body’s natural melatonin production. This can make it harder to feel sleepy, even when taking supplements.
For better sleep results, doctors recommend:
- Avoiding screens before bedtime
- Keeping the room cool and dark
- Following a consistent sleep schedule
- Reducing late-night stimulation
When To See A Doctor
Experts say melatonin may help some people temporarily, but persistent sleep problems should not be ignored.
If insomnia or sleep disturbances continue despite lifestyle changes and supplements, doctors recommend consulting a healthcare professional to identify possible underlying causes and discuss safer long-term treatment options.
Good sleep habits, proper routines, and medical guidance remain the most effective approach to improving long-term sleep quality.