Do you want to use Melatonin for sleep, but you don't know what's the right dosage or
the right type of melatonin? This video will explain both of these things. Melatonin can be the
best supplement to get into sleep, but if not used right it might not work well, or
can even keep you awake.
To get the right dosage, you first have to determine which type of melatonin you want
to use. There are 2 types of melatonin: Time release / extended
and instant release (also known as regular). Instant release means the full dosage is released
immediately, to get in to sleep faster. Time release means the Melatonin is released
gradually all night, so is also to stay into sleep.
So the main difference is just getting into sleep versus also keeping you in sleep.
Time released melatonin needs to be swallowed directly as whole, because it needs to fall
apart slowly in your stomach in order to be released over time. Time released takes about
an hour to work. Instant release melatonin works best when
it's dissolved under your tongue. This way it works way quicker than time release, about
30 minutes. A lot of people, included myself, seem to
prefer instant (regular) over time release. Also because the actual main purpose of melatonin is to
get into sleep, not to keep you into sleep. This is when it's most effective. For example:
when your sleep rhythm is changing, because you need to get into sleep a few hours earlier
then you're used to. Another reason to pick instant instead of
time release: time released melatonin can make you feel a bit odd in the morning, because
it can still be a bit active. But of course everybody is different, so try and see which
type works best for you.
After you found the type of melatonin you prefer, it's time to find the right dosage.
When melatonin is keeping you awake at night, even after falling asleep for a few hours,
you likely are taking a dosage that's too high, which a lot of people do. Melatonin
is very powerful, so you only need very little of it to work, and taking too much, will result
in making you active instead of sleepy. When using instant release, you need a lower dosage
then for time release, because in the first case you get the whole dosage at once, and
in the second case you get the dosage over a longer period of time.
There is not 1 best dosage that's perfect for everyone, because everyone is different,
so you have to find out what works best for you. The way to do this is the following:
Start very low, like 1 milligram or even 0.5, and up your dosage a bit each time, until
you found the amount that works best, without making you active at night. When melatonin
is keeping you up at night right away, even on a low dose, lower the dosage even more.
Keep doing this until you've found the right dosage for you.
For example: I started with instant melatonin myself on 3 milligrams, which was way too
high for me, and made me active at night after sleeping a few hours. I split the tablets
in half, trying 1.5mg next night. The problem was a bit less, but still not gone. So I kept
halving the tabs, until I finally tried around 0.3mg, which was perfect for me. So where
I first ordered 3mg, thinking it was already low, I ended up using only 0.3mg. So with
melatonin, more isn't better, taking too much has the opposite effect of getting to sleep,
so take low dosages. Besides this, a low dose will also give you
less to none side effects, like headache in the morning when taking too much.
It might take some nights of trial and error, before you found your perfect dosage, but
after this, you can get asleep very easy, whenever you want.
This was basically all you need to know about finding the right type and the right dosage
of melatonin for you. If you got any questions, ask them in the comment-section below. Also
let me know which type of melatonin you prefer, and what dosage you use. Don't forget to give
this video a like if you're going to use these advices, subscribe to the channel for more
video's like this, and turn notifications on. Good luck with melatonin!