From the Guidelines
Melatonin 5 mg is an appropriate dose for adults with sleep difficulties, as it has been shown to have a positive effect on sleep promotion, particularly when taken between 19:00-21:00, as seen in a study published in the Journal of Clinical Sleep Medicine in 2015 1. The benefits of melatonin 5 mg include regulating sleep-wake cycles by mimicking the natural hormone produced by the pineal gland in response to darkness.
- Key points to consider when taking melatonin 5 mg include:
- Taking it 30-60 minutes before bedtime for best results
- Starting with a lower dose of 1-3 mg is often recommended
- Melatonin is generally considered safe for short-term use (up to 1-2 months), with minimal side effects that may include headache, dizziness, or daytime drowsiness
- For chronic insomnia, consulting a healthcare provider before long-term use is recommended
- Melatonin works best when combined with good sleep hygiene practices like maintaining a regular sleep schedule, avoiding screens before bed, and creating a dark, quiet sleeping environment
- If sleep problems persist after 2 weeks of use or if you're taking other medications, consulting your doctor is recommended as melatonin may interact with certain drugs including blood thinners, immunosuppressants, and some antidepressants Although another study published in the Journal of Allergy and Clinical Immunology in 2015 discussed the use of melatonin in children with atopic dermatitis and asthma, the focus here is on adults with sleep difficulties, and the study from the Journal of Clinical Sleep Medicine 1 provides more relevant guidance.
From the Research
Effects of Melatonin on Sleep
- Melatonin appears to promote sleep by producing corrective circadian phase shifts, improving the alignment of the endogenous sleep propensity rhythm with the desired sleep schedule 2.
- A high dose of melatonin (5.0 mg) significantly increases sleep efficiency during both biological day and night, mainly by increasing the duration of Stage 2 non-rapid eye movement sleep and slightly shortening awakenings 3.
- The effective melatonin doses varied according to each age group, from 0.5 to 3 mg in children, 3 to 5 mg in adolescents, 1 to 5 mg in adults, and 1 to 6 mg in elderly people 4.
Safety and Efficacy of Melatonin
- Melatonin has not been proven safe by the usual clinical trial criteria, but to date, no catastrophes have been related to its use 2.
- Side effects are mild when taking usual doses, and melatonin did not demonstrate toxicity or severe side effects, nor dependence even when administered at high doses 4, 5.
- Doses of melatonin between 1 mg and 6 mg appear to be effective for improving sleep in older adults; however, further studies are needed to find the optimal minimum effective dose 6.