How if at all should one supplement melatonin for improving sleep
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Melatonin, while often used as a sleep aid, requires careful consideration due to its potent effects and dosage variability in supplements. Here are some key insights from on melatonin for improving sleep:
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Role of Melatonin: Melatonin helps signal the brain and body when it is nighttime and prepares them for sleep, but it doesn't directly enhance sleep quality or duration significantly 1.
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Supplementary Use: Melatonin is available over-the-counter, but the dosages in supplements often exceed the levels naturally produced by the body. Common doses are much higher than necessary, with optimal doses for sleep benefits often being between 0.1-0.3mg, compared to typical supplements offering 1-20mg 2 3.
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Caution Against Overuse: High doses can lead to hormonal disruptions, impacting other hormone systems like testosterone and estrogen. Overuse can also cause interruptions in sleep patterns 4 5.
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Age-Specific Use: In older adults, particularly those over 60, melatonin production decreases and supplementation might be beneficial due to reduced natural production related to pineal gland changes 2.
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Alternatives and Recommendations: Instead of relying heavily on melatonin, it's advisable to focus on behaviors that enhance sleep quality. In some cases, very low doses might aid in specific scenarios like jet lag 5.
suggests approaching melatonin use with caution, considering its potent nature and potential side effects on the body's hormone systems. Always consult with a healthcare provider before starting or changing any supplement regimen.
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