How much MG melatonin do you need to sleep?
Do you have night sleep problems? Are you looking for a natural way to find more peace? If so, you should consider taking melatonin. Melatonin is a body -own hormone that contributes to regulating sleep. It can be helpful for people to have difficulty falling asleep, sleeping through or waking up too early in the morning. In this blog post we will discuss how much MG melatonin you need to sleep well at night!
What is melatonin?Melatonin is a hormone that is produced by the pineal gland in the brain. It is involved in the regulation of sleep awake of the body. The production of melatonin increases at night, which means that you feel sleepy. In the morning the melatonin level begins to sink in the body so that you feel more awake during the day.
How much mg melatonin can you takeThe amount of melatonin you need depends on a few factors, including your age and the reason for taking it. For most people, the recommended dose is between 0.25 mg and 0.50 mg before going to bed. However, some people need a higher dose depending on their situation. If you take melatonin against jet lag, the recommended dose is 0.50 mg at the beginning and can be increased to up to 20 mg per day if necessary. Depending on the age, you can also need a different dose. For children, the recommended dose is between 0.125 mg and 0.25 mg before going to bed. For adults over 60 years, the recommended dose is between 0.25 mg and 0.50 mg before going to bed.
how much mg melatonin for sleepingIf you take melatonin for sleep disordersthe recommended dose is 0.50 mg before going to bed. This dose can be increased to up to 20 mg per day if necessary. If you take melatonin against insomnia, the recommended dose is between 0.25 mg and 0.75 mg before going to bed.
When should I take a melatonin?For most people, the best time to take melatonin 30-60 minutes before going to bed is. So the hormone has time to be taken into the body and promote sleep. If you take melatonin against jet lag, it is best to take it every day at the same time until your sleep rhythm has normalized again.
Side effects of too high melatonininine intake
In general, it is certain to take melatonin over a short period of time. The most common side effects are sleepiness, headache and dizziness. Taking too much melatonin can also lead to nausea, vomiting and irritability. If you notice one of these side effects, you should end the taking of melatonin and speak to your doctor.
conclusionMelatonin is a hormone that can help you sleep. The recommended dose is 0.50 mg before going to bed. However, some people need a higher dose, depending on their age and the reason for intake. Taking melatonin over a short period of time is generally harmless. The most common side effects are sleepiness, headache and dizziness. If you notice one of these side effects, you should end the taking of melatonin and speak to your doctor.
Melatonin and the basics of somatic adaptationMelatonin is a physiologically active connection that occurs in most living organisms, including people and bacteria. In vertebrates, melatonin is also produced centrally in the epiphysis in addition to the synthesis in peripheral tissues and the implementation of Autocrine and Paracrin signal functions. Regardless of the species under consideration, the pineal gland hormone is synthesized at night, and the duration of the secretion process depends on the duration of the nightly period. Since the production of this hormone correlates directly with the daylight hours and the circadian rhythms, the systemic hormonal reaction is to coordinate behavior and physiological adaptation to the geophysical day and the seasonal environmental changes. The circadian rhythms are therefore determined by the daily regularity of the melatonin synthesis and the contrast between the day and night values of melatonin synthesis.
Dependence on the rhythm of the changing seasons
The daily cycles of melatonin production coordinate the adaptive physiological processes at night and form the prerequisites for the adaptability of the body during the day through the expected effects that occur during the day when melatonin synthesis is blocked. Similarly, the daily rhythms of melatonin release modulate the physiological activity of the central nervous system and the endocrine system depending on the rhythm of the changing seasons. It was found that the motherly Melatonin the physiological processes and behavioral reactions of the fetus regulate and enables the infant to adapt to the circadian rhythms of the day and the season after birth. Due to the unique properties described, Melatonin has achieved the status of a biological connection that works under variable temporal conditions.