Deprivation of deep sleep balance is a problem that many suffer from to varying degrees, but it seems that the hormone melatonin is the loyal friend that the body naturally produces to regulate the sleep-wake cycle.

In recent years, a laboratory version of melatonin has become available as an over-the-counter supplement, and some people use it to help with sleep problems on long flights and frequent insomnia.

But how does melatonin work?

Is it safe to take it every night?

Is it necessary to take it once to go to sleep?

How does melatonin work?

Natural melatonin is secreted mostly in the pineal gland, located in the brain.

While exposure to light inhibits the production of the hormone melatonin, darkness stimulates its secretion.

Under normal conditions, levels of melatonin in the brain begin to increase at dusk and when it gets dark, peaking in the middle of the night, and beginning to decrease as dawn approaches.

Melatonin's action blocks the signals in your brain that promote wakefulness, and this helps encourage sleep by making you feel tired or sleepy as bedtime approaches.

Studies have shown that short-term use is relatively safe, and little is known about the long-term uses of melatonin (networking sites)

Because of melatonin's sleep-promoting effects, melatonin supplements are used to treat a variety of sleep problems, which can include:

  • Insomnia.

  • Time difference.

  • Sleep disturbance while working.

  • Waking up late.

  • Delayed sleep phase syndrome.

  • Sleep problems in children with autism or attention deficit hyperactivity disorder (ADHD).

Sleep disorders in children

Melatonin may be beneficial for children who have trouble sleeping, but experts generally agree that more research is needed to understand its optimal use.

Research studies have suggested that melatonin may help children with sleep difficulties fall asleep more quickly.

It may also improve their total sleep to 11 hours a night, according to the Sleepfoundation, a sleep research organization.

The American Academy of Pediatrics (AAP) states that melatonin may be useful as a short-term tool for helping children adjust to a healthy sleep schedule and establish good sleep habits.

Evidence in a number of limited studies has indicated that melatonin supplement may be particularly beneficial in children with certain conditions including epilepsy and certain neurodevelopmental disorders such as autism spectrum disorder (ASD).

Almost all current scientific reviews acknowledge that additional research is needed to clarify the optimal dosage for melatonin use for children, including duration of use, as well as the risks of long-term side effects.

Melatonin supplement may be useful for children with epilepsy and some neurodevelopmental disorders, especially Pixabi.

melatonin supplement dosage

Melatonin comes in a number of forms (liquids, gums, chewable gels, capsules, tablets) all with different dosages.

And since there aren't specific guidelines about melatonin dosing for children, it can be confusing.

The dose and timing of melatonin depends on the reason and how you plan to use it. The lowest dose can be started.

Many children respond to a lower dose (0.5 mg or 1 mg) when taken 30 to 90 minutes before bed.

Most children who benefit from melatonin, even those with ADHD, need no more than 3 to 6 mg of melatonin.

But melatonin shouldn't be a substitute for a good bedtime routine.

And while studies have shown that short-term use is relatively safe, little is known about the long-term uses of melatonin.

For example, there are concerns about how it affects a child's growth and development, especially during puberty.

Studies have also found that morning drowsiness, sleepiness and increased urination at night are the most common side effects that occur while taking melatonin.

Furthermore, melatonin may interact with other medications you are taking.

Whereas in adults, the standard dose used in studies is between 1 and 10 mg, and although there is currently no ideal "best" dose, doses in the 30 mg range are thought to be harmful.

In general, it is best to start low and progress slowly and carefully if you see encouraging results.

Talk to your doctor if your sleep problems persist.