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Melatonin : Benefits , Uses and Dosage

sleeping melatonin use

If you have gone down the vitamin aisle or medicine aisle of your local grocery store you have probably seen melatonin on the shelf.  Ever wondered what melatonin is and what it is used for?  Melatonin is a natural supplement which your body can create but you can also take it separately.

What is Melatonin?

Melatonin is a hormone that is naturally created by the body, it is emitted into the body through the penial gland.  Your body is able to create melatonin through the amino acids that you take in with your diet.  This is one of the reasons that amino acids are important in your diet.  Melatonin is key to a proper night’s sleep.

The main purpose of melatonin is to control the sleep and wake cycles of your body.  In other words, it helps your body know when it is daytime and when it is nighttime.

How Does It Work?

Melatonin is produced by your brain as it gets later in the day.  This is because melatonin production it tied to light and as daylight starts to go away your melatonin production is kicked up.  Production of melatonin in most people starts around 8 pm.  Your melatonin stays high as you sleep and then starts to lower.[wp_ad_camp_1]

The Benefits and Uses of Melatonin

Melatonin’s main use is to help people  sleep but it can melatonin also help dogs (read more ).  For those who have trouble falling asleep, melatonin can help them get to sleep.  There are a variety of different conditions that melatonin can be effective for.  Delayed Sleep Phase Syndrome and some types of insomnia are examples of sleep disorders that melatonin can help with.

Medical specialists have also believe that melatonin helps to reduce blood pressure for those that often have high blood pressure.  In order to reduce blood pressure, you must use time release versions of the supplement for it to work for this purpose, though.

Another big use for melatonin is to help recover from jet lag.  For symptoms of jet lag such as coordination and alertness, melatonin can help you get past them quicker.  Those suffering from jet lag probably won’t fall asleep quicker with melatonin though.

Surgery can be a major cause of anxiety and those who want to have a little extra peace can find it in melatonin.  By placing melatonin under your tongue before surgery you will find that your anxiety is reduced.  Findings have proven that melatonin works as well as midazolam (a popular anti-anxiety medication) at reducing anxiety.

Here are some other conditions that melatonin might help with:

  • Blood platelet counts
  • Endometriosis
  • Jaw pain
  • Sunburns
  • Tumor size reduction

Foods that Contain Melatonin

Melatonin doesn’t have to be just taken in the form of a supplement.  There are some foods that contain melatonin too.  Adding these foods to your diet regularly will help to increase your ease of getting to sleep.  Let’s take a look at a list of foods with melatonin:

  • Bananas
  • Barley
  • Bell peppers, orange
  • Cherries
  • Corn, specifically sweet corn
  • Oats
  • Oranges
  • Pineapples
  • Rice
  • Tomatoes
  • Walnuts[wp_ad_camp_1]

Dosage of Melatonin

The amount of melatonin you should take varies depending on who you are.  Finding the perfect dose will take some experimentation on your part.  It isn’t hard experimentation, though.  Follow the different guides below and experiment with the various doses over time.


Adults will find that the best dosage of melatonin is somewhere around 2/10 of a milligram to a total of five milligrams.  For those who have trouble staying asleep, use a time delay capsule of melatonin.


Children who are between the ages of 6 months and 14 years can take between 2 and 5 milligrams of melatonin.  Sometimes children have been known to take higher doses after speaking with a doctor.

Pregnant Women

Because melatonin is a naturally produced hormone in the body it is safe for pregnant woman to take.  If you are pregnant make sure that your doses of melatonin stay at 3 mg or under.

When taking melatonin for sleep it is important that you maintain taking it or the effects will start to wear off.  You can take breaks but going off it all together will return you to the original state.  For many melatonin can be the key to a better night’s sleep. There are other natural sleeping aids read more here.

Natural Sleeping Aids

Melatonin For Dogs : benefits ,usage ,dosage