Melatonin For Sleep
Melatonin is a hormone produced by the pineal gland of the brain and keeps our
wake-sleep cycle in perfect synch with daytime and nightime. It resets our internal body
clocks, making it a very useful supplement for shift workers and travellers suffering from jet lag and is
also sometimes used to treat Seasonal Affective Disorder or SAD.
However the majority of people use melatonin for sleep as it is not only very effective but works
Melatonin is made in the body from the amino acid l-tryptophan and our levels tend to decline with age
and is also a powerful anti-oxidant sometimes even used in anti ageing regimes.
Melatonin levels should normally be lowest during the middle of the day and highest at night.
Amounts as low as 0.3mg have been shown to improve sleep patterns, helping people sleep better, fall asleep
faster and have higher energy and alertness levels upon waking.
Doses vary between 0.25 and 5mg, taken 30 to 60 minutes before bedtime. It is available in capsules or
tablets, and even time release formulas which prevent the hormone levels from peaking too soon.
Information regarding long term effects of melatonin supplements is unavailable, which is why I personally
take it for short periods of time when I really need it and use the minimum amount that puts me to sleep.
You can start with a quarter of a 1mg tablet of melatonin and take more if you're not asleep in an
hour. Higher doses can cause some people to have vivid nightmares, so if that does happen to you, try reducing
the dose of melatonin.
You can now get a liquid form of melatonin that is used sublingually ie you spray it under your tongue and
keep it in your mouth before swallowing it. I find this is the quickest and easiest way of using melatonin for