However, according to Dr. Nikhil Modi, Senior Consultant at the Department of Respiratory and Special Care, Indraprastha Apollo Hospital, Delhi (India), the unintentional use of melatonin without medical instructions can cause unwanted side effects.
Some common misconceptions about the use of melatonin
Melatonin is harmless because it is a natural hormone
Melatonin is a natural hormone in the body, but when used incorrectly, it can disrupt your biological clock.
Melatonin helps regulate the 24-hour cycle in the body, also known as the circadian rhythm, but when not used at the right time and in the right dosage, it can have the opposite effect. Improper use of melatonin, especially over the long term, can make insomnia worse, rather than improve it.
Melatonin can be used at any time when you have difficulty sleeping
In fact, the timing of melatonin use is extremely important. Unlike conventional sleeping pills, melatonin does not help you " fall asleep" immediately but simply signals the body that it is time to relax. For effective use, you should take melatonin 30 minutes to an hour before bed. Taking melatonin at the wrong time can disrupt your natural sleep cycle, especially when you have problems like insomnia.
Higher doses will have better and faster effects
High melatonin doses do not necessarily bring faster or better results. Conversely, high doses can reduce sleep quality, causing fatigue the next day, and making vivid dreams appear.
In most cases, a dose of 0.5 - 3 mg is enough to help improve sleep. High doses can cause side effects, especially in adolescents or those who are sensitive to melatonin.
No need for medical instructions when using melatonin
Arbitrarily using melatonin without clearly identifying the cause of the problem can delay the proper treatment process. In addition, melatonin can interact with other medications such as blood pressure medications, diabetes medications, or anti-concussion medications.
How to use melatonin properly
To use melatonin safely, Dr. Modi recommends consulting a doctor or sleep expert, especially if you have a medical condition or are taking other medications.
If prescribed, you should start with a low dose (0.5 - 1 mg) and only increase the dose when instructed by your doctor. At the same time, the use of melatonin should be limited to a short time, not an overnight solution.
In addition, you should also maintain good sleep hygiene such as limiting screen time at night and maintaining a regular bed habits.
