## How does melatonin work? Our body produces melatonin, an asleep hormone, for regulating circadian rhythm (sleep and wake cycles). Melatonin suppresses the brain signals that keep us awake. As a result, we feel tired and sleepy. Melatonin pills help in the following cases: - Insomnia - Changing time zones (jetlag) - Working night shifts - Sleep problems of autistic and hyperactive children ## How much should I take? Melatonin starts working ===1–2 hours after intake. The allowed dosage can vary from 0.1 mg up to 10 mg. Those who take this medicine for the first time should start with a smaller dose. The recommended dosage for older people is 1–2 mg one hour before sleep. It is not recommended to self-medicate — consult with your physician first. Children should take melatonin only in the presence of clear symptoms and if recommended by a pediatrician. The doctor will prescribe the dosage depending on the age and severity of the issues. Additionally, the natural level of melatonin in children decreases with the onset of puberty, so the intake of melatonin pills __can lead to a delay in puberty.__ ## Can I take melatonin regularly? Melatonin is safe by itself. However, a prolonged intake in large quantities can lead to side effects. __The following side effects may occur:__ - Sleepiness - Headache - Dizziness - Nausea - Enuresis (with children) __Less common side effects include:__ - Irritability - Stomach pains - Trembling - Depression or anxiety - Hypotension (low blood pressure) ## How does melatonin interact with other medicines? __Blood-thinning medicines:__ simultaneous intake with melatonin increases the risks of bleeding. __Anti-epileptic drugs, immunosuppressants:__ melatonin can reduce their effect. __Diabetes medications:__ melatonin can affect blood sugar levels. __Blood pressure regulating drugs:__ melatonin can decrease blood pressure. __Contraceptives:__ these can increase the side effects of melatonin. Avoid taking melatonin with alcohol, sleeping pills, and drugs, which depress the central nervous system. ## Who should NOT take melatonin supplements? Since there is no sufficient research confirming the safety of melatonin for pregnant and lactating women, those pregnant or planning to get pregnant should avoid melatonin intake. Those with autoimmune disorders, epilepsy, kidney disease, liver disease, or h allergies to melatonin should take special care when taking this medicine. ## How can I naturally increase my melatonin? You should sleep with tightly closed curtains and eat more products containing tryptophan such as eggs, caviar, poultry, dairy products, soy, seaweed, and almonds. However, a good diet will not be enough to solve serious cases of insomnia. Watching TV late at night and prolonged use of smartphones and laptops leads to changes in circadian rhythms and delays the production of melatonin, which keeps people awake. ## To take or not to take? Supplements with melatonin are safe in the short term (in the absence of contraindications). Still, there is not enough known about the effects of long-term intake. In most cases, the side effects are mild. If you have noticed unwanted symptoms, stop the intake and consult with your doctor to adjust the dosage or change the medication.