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Those studies that did find an effectiveness in the
use of melatonin for the treatment of sleep disorders suggests using
short-term daily doses of melatonin between 0.5-5 mg. The
advantage of a higher dose appears to be a shorter sleep latency and
better sleep effeciency. Evidence suggests that the melatonin dose
should be targeted close to the desired bedtime (or the expected bedtime
at a destination for those attempting to prevent jet lag).
The melatonin found in supplements is almost always synthetic.
It is available in liquid, tablet, and intranasal spray form. Melatonin
supplements come in immediate release and extended release formulas. Some
evidence suggests that a short-lived, higher-peak dosage of melatonin is
more effective, so it is
better to use an immediate release formulation due to the relative
ineffectiveness of extended release formulations.
Most sources caution against taking melatonin for longer than one
month due to a lack of long-term studies, though there is adequate evidence to
suggest short-term usage is safe. Additionally, experts caution
that taking too much melatonin at the wrong time may worsen the problem. |
