Melatonin, a sleep supplement, comes in many different strengths. But experts recommend that you get started with a dose ranging in 0.2-5mg of melatonin per day. Starting at a low dose enables your body to adjust the internal mechanisms and get used to the extra hormone.
In this article, you’ll learn more about melatonin 3mg tablets.
What is Melatonin?
Released by the pineal gland, melatonin regulates the circadian clock. Essentially, it is responsible for inducing sleep.
A melatonin deficiency may lead to medical conditions such as insomnia. It can also cause other sleep disorders, which are very difficult to treat.
And since our body relies on the circadian clock to ensure a regular sleep pattern, a lack of melatonin can throw off this clock and worsen our quality of life.
Why is Melatonin Supplement used?
There are many reasons, but two of them are the most important.
Device use: 21st century is defined by long term use of devices such as smartphones and laptops. These screens emit blue light, which inhibits the release of melatonin in our brain.
Stress and anxiety: when your brain experiences stress or anxiety, it releases cortisol (stress hormone) and fires up the amygdala. We go into a fight-flight-freeze response, which again diminishes the amount of melatonin available in the brain.
While you can rely on melatonin to reset your sleep cycle and go to sleep faster, we recommend that you fix the aforementioned problems too.
To reduce stress and anxiety, you can try grounding exercises and mindfulness meditation. And even if you are overly reliant on screens, ensure to stop using these devices at least 1 hour before going to bed.
Sleep disorders and melatonin
Melatonin is created naturally by our body and available in trace amounts through some fruits and vegetables.
Melatonin supplements, however, induce sleep much faster than what you get from consuming specific food types or follow regular sleep cycles. So they’re very effective at providing relief from sleep disturbances.
Here are some sleep disorders that you can find relief from by consuming melatonin 3mg tablets:
Do you stay awake for long moments at night, waiting for sleep to envelop your mind? If yes, then you may have insomnia, which causes an inability to fall or stay asleep.
Insomnia can result from:
● Anxiety and stress
● Jet lag
● Hormonal disbalance
Symptoms of insomnia include:
● Anxiety and irritability
● Weight gain
● Impaired cognitive function
Taking melatonin supplements can restore the balance of hormones in your brain and help you to fall asleep faster.
Non-24-hour Sleep-Wake Disorder
We all have a circadian rhythm, which helps to manage the sleep-wake cycle. But in people with this disorder, the circadian rhythm goes out of sync, leading to problems in falling asleep at a specific time and building a sleep routine.
You may notice that you have insomnia and hypersomnia like symptoms.
When you take melatonin, it resets your circadian rhythm and helps people with this sleep disorder in following a proper sleep schedule.
Other Medical Conditions
Apart from sleep disorders, melatonin may be effective against some other medical conditions including:
● Restless leg syndrome
○ Cluster headaches
Also, if you have problems in falling or staying asleep because of generalized anxiety disorder, then melatonin can help to calm you down and fall asleep.
Melatonin - Recommended Dose
Starting off with melatonin 3mg tablets is best because it provides your body the time to adjust to the dosage.
Later, you can go for a higher dose of 10mg of melatonin per day.
However, it is recommended to not consume more than 30mg/day of melatonin, as it may lead to toxicity.
Take melatonin 30 minutes before going to sleep to get the best effect.
Melatonin, along with good sleeping habits and a daily exercise schedule, can enhance your sleep and make you feel more energised during the day. To start off, you can go with melatonin 3mg tablets and incrementally increase your dose.
Q. Are melatonin supplements addictive?
A. Melatonin isn’t addictive. It doesn’t build up tolerance nor does it present any withdrawal symptoms.
Q. Should I use melatonin on a regular basis?
A. Most people should rely on melatonin to reset their sleep-wake cycle. So take it for about a week or two until you get into a good schedule.
Q. When should I take melatonin?
A. Take it 30 minutes before heading to bed. Your body will be able to absorb the supplement properly.
Q. Is melatonin a focus boosting melatonin supplement?
A. melatonin supports good cognitive health by ensuring that you’re well rested when you wake up. However, it does not boost your focus.