Melatonin

Your body likely produces enough melatonin for its general needs. However, evidence suggests that melatonin supplements promote sleep and are safe for short-term use. Melatonin can be used to treat delayed sleep phase and circadian rhythm sleep disorders in the blind and provide some insomnia relief. Treat melatonin as you would any sleeping pill and use it under your doctor’s supervision.

Safety and side effects

Melatonin taken orally in appropriate amounts is generally safe. Melatonin can cause:

• Headache
• Dizziness
• Nausea
• Drowsiness

Less common melatonin side effects might include short-lasting feelings of depression, mild tremor, mild anxiety, abdominal cramps, irritability, reduced alertness, confusion or disorientation.

Because melatonin can cause daytime drowsiness, don’t drive or use machinery within five hours of taking the supplement.

Don’t use melatonin if you have an autoimmune disease.

Melatonin Dosage

• For short-term sleep problems (insomnia) in adults

The usual dose is one 2mg slow release tablet taken 1 to 2 hours before bedtime.

Sometimes your doctor will recommend that you only take melatonin 2 or 3 times a week to see if that improves your sleep first.

Melatonin should only be taken for a maximum of 13 weeks to treat short-term sleep problems in adults, but longer courses may be used on the advice of a specialist.

• For longer-term sleep problems (insomnia) in adults

There are a number of conditions, including ADHD, cerebral palsy and chronic fatigue syndrome, which may affect your sleep. If you have a condition-related sleep problem, a specialist may prescribe melatonin longer term.

The usual starting dose is one 2mg slow release tablet taken 30 minutes to 1 hour before bedtime.

Sometimes the dose may gradually be increased to 2 to 3 tablets before bedtime, depending on how well it works and whether you have any side effects. The maximum dose is 5 tablets (10mg) once daily.

• For longer-term sleep problems in children and teenagers

Longer-term treatment for children and teenagers is usually prescribed by a specialist.

The usual starting dose is one 2mg slow release tablet taken 30 minutes to 1 hour before bedtime. The dose may gradually be increased (up to a maximum of 10mg once daily) depending on how well it works and whether they have any side effects.

If their doctor prescribes melatonin liquid, they should follow the instructions provided with the medicine.