Melatonin

The typical dosage for melatonin ranges from 0.5 mg to 5 mg, taken 30-60 minutes before bedtime. Start with the lowest effective dose (0.5-1 mg) to minimize side effects, and adjust as needed. Higher doses (3-5 mg) may be used for jet lag or severe insomnia, but consult a healthcare provider first.

Melatonin is not considered addictive, and there is no evidence it causes physical dependence. However, some people may develop a psychological reliance on it for sleep. To avoid this, use melatonin intermittently (e.g., for jet lag or occasional insomnia) rather than daily long-term.

Melatonin can interact with blood thinners (e.g., warfarin), immunosuppressants, diabetes medications, and certain antidepressants (SSRIs/MAOIs). It may also enhance the effects of sedatives like benzodiazepines. Always consult a doctor before combining melatonin with other medications.

Common side effects include drowsiness, dizziness, headaches, and nausea. Less frequently, it may cause vivid dreams, mood changes, or low blood pressure. To reduce risks, avoid driving or operating machinery after taking melatonin and stick to low doses.

Short-term use (a few weeks to months) is generally safe, but long-term effects are less studied. Some research suggests prolonged use may disrupt natural melatonin production. For chronic sleep issues, address underlying causes (e.g., stress, poor sleep hygiene) rather than relying solely on melatonin.

Yes, melatonin is effective for jet lag when taken at the destination’s bedtime (0.5-5 mg) for a few days. Start 1-2 days before travel for eastward flights (time-zone advances) and upon arrival for westward flights. Pair with sunlight exposure to reset your circadian rhythm faster.