Melatonin: effects, dosage and contraindications

They call it the 'Queen of Sleep'. Melatonin, or the darkness hormone. It's what makes you start to yawn in the evening and your eyes close on their own. Unfortunately, sometimes instead of a natural surge of sleepiness there is rolling from side to side, nervously checking the time or waking up frequently.

In this article, you will read how melatonin aids sleep and what other interesting properties it has that you certainly haven't heard about.

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Natu.Care Sleep Well

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• Active ingredients: melatonin, lemon balm leaf extract, valerian root extract, herb extract See price

Product description

Safe tablets to help you fall asleep and improve the quality of your sleep. They contain only natural ingredients that will calm your body and prepare you for a good night's rest. This way, you will wake up in the morning relaxed and rested.

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Melatonin is a hormone thatós naturally found in the body. Its secretion is linked to the diurnal rhythm and increases after nightfall. Blue light, which we are exposed to while watching TV, sitting at the computer or browsing on the phone, means that the natural synthesis of melatonin can be disrupted.

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This is why it is worthwhile to support the process of falling asleep with a supplement with melatonin, whose action has been supplemented with plant extracts, encapsulated in the CALMOMIX® complex. They will help your body to calm down before falling asleep and maintain uninterrupted, healthy sleep.

Pros and cons

Safe tablets to help you fall asleep and improve the quality of your sleep. They contain only natural ingredients that will calm your body and prepare you for a good night's rest. This way, you will wake up in the morning relaxed and rested.

.

Melatonin is a hormone thatós naturally found in the body. Its secretion is linked to the diurnal rhythm and increases after nightfall. Blue light, which we are exposed to while watching TV, sitting at the computer or browsing on the phone, means that the natural synthesis of melatonin can be disrupted.

.

This is why it is worthwhile to support the process of falling asleep with a supplement with melatonin, whose action has been supplemented with plant extracts, encapsulated in the CALMOMIX® complex. They will help your body to calm down before falling asleep and maintain uninterrupted, healthy sleep.

Additional information

Safe tablets to help you fall asleep and improve the quality of your sleep. They contain only natural ingredients that will calm your body and prepare you for a good night's rest. This way, you will wake up in the morning relaxed and rested.

.

Melatonin is a hormone thatós naturally found in the body. Its secretion is linked to the diurnal rhythm and increases after nightfall. Blue light, which we are exposed to while watching TV, sitting at the computer or browsing on the phone, means that the natural synthesis of melatonin can be disrupted.

.

This is why it is worthwhile to support the process of falling asleep with a supplement with melatonin, whose action has been supplemented with plant extracts, encapsulated in the CALMOMIX® complex. They will help your body to calm down before falling asleep and maintain uninterrupted, healthy sleep.

User review

Safe tablets to help you fall asleep and improve the quality of your sleep. They contain only natural ingredients that will calm your body and prepare you for a good night's rest. This way, you will wake up in the morning relaxed and rested.

.

Melatonin is a hormone thatós naturally found in the body. Its secretion is linked to the diurnal rhythm and increases after nightfall. Blue light, which we are exposed to while watching TV, sitting at the computer or browsing on the phone, means that the natural synthesis of melatonin can be disrupted.

.

This is why it is worthwhile to support the process of falling asleep with a supplement with melatonin, whose action has been supplemented with plant extracts, encapsulated in the CALMOMIX® complex. They will help your body to calm down before falling asleep and maintain uninterrupted, healthy sleep.

See also:

• Melatonin for sleep - properties and dosage
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• Melatonin - contraindications to use
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• Melatonin - dosage
• Sleep hygiene

Melatonin - what is it and where does it come from?

Melatonin is a neurohormone produced by the pineal gland (a gland located deep in the brain) in response to darkness. During the day, the pineal gland remains inactive. In the evening, as darkness falls, the light entering our retina begins to fade. The pineal gland switches on and produces melatonin.

When the melatonin content in the blood rises, we start to feel sleepy. The highest concentration is recorded between 2.00 and 4.00 at nightand. Melatonin coordinates your biological clock.

Properties of melatonin

Melatonin is mainly associated with its positive effects on the nervous system and the regulation of the diurnal rhythm of sleep and wakefulness. However, this neurohormone has many more propertiesand:

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• It is an antioxidant and exhibits anti-inflammatory effects.
• Increases the body's immunity against viral, bacterial and parasitic infections.
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• Has a positive effect on the digestive system, including supporting the pancreas.
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• Acts osteogenically, i.e. stimulates the building of bone mass.
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• Influences the regulation of blood pressure.
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• Exerts a oncostatic effect, i.e. inhibits tumour growth.
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Melatonin in tablets, drops or perhaps with CBD?

In Poland, melatonin is sold in pharmacies as an OTC (over-the-counter) medicine or dietary supplement. It is available in doses ranging from 1 mg to as much as 12 mg. There is a wide range of melatonin forms available to suit your preferences.

Melatonin can be purchased:

• in tablet, capsule form,
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• in spray,
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• in drops,
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• in leaves,
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• in the form of gels,
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• inhalation,
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• in combination with CBD oil,
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• in combination with other herbal substances e.g. ashwagandha,
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Indications for the use of melatonin

The use of melatonin has overwhelming support in the scientific literature, regardless of the reasons for its supplementation. 

Deficiency

As we age, melatonin secretion decreasesand. This process begins around the age of 50 until the day-night rhythm almost disappears in people over 65. Older people may then notice a decline in the quality of their sleep or problems falling asleep. Melatonin supplementation supports the maintenance of the diurnal rhythm and supplements its deficiency in older people. A dosage of 0.3 mg to 2 mg taken approximately one hour before bedtimeand.

Sleep disorders

More than 50% of Poles suffer from sleep disordersand. These disorders include insomnia, difficulty falling asleep, frequent awakenings and nightmares, among others. Melatonin is often the first choice for people trying to improve their sleep quality. It is safe to use and does not cause addiction, unlike prescription sleep medicationsand.

See also:

• Best over-the-counter sleep pills
• Best sedation pills without prescription

Shift work

People who work shifts run the risk of upsetting their diurnal rhythm. When most people go to bed in the evening, many are just starting their day. There is no evidence to support taking melatonin before the daytime sleep that occurs after the night shiftand. It is possible to support with melatonin, but it is worth consulting your doctor as to which intake regimen will be most effective.

Jet lag

This is the name for a syndrome involving sleep disturbances resulting from a sudden change in time zonesand. It mainly affects air travellers. Symptoms of jet lag include: 

• excessive sleepiness, 
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• insomnia, 
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• irritability, 
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• decrease in concentration, 
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Adequate intake of melatonin can alleviate or even eliminate the unpleasant discomforts associated with time zone changes and faster adaptation to the new time zone. 

Melatonin for children

Scientific evidence suggests that melatonin should be safe for childrenand. The researchers looked at a small group of children who took melatonin regularly for about three years. The researchers found that none of the children had any negative side effects associated with the supplement.

Taking melatonin is beneficial for children aged 3 to 15 years if they have: AD (atopic dermatitis)and, sleep disorders, neurodevelopmental disorders (e.g. autism, ADHD) , sleep difficulties, frequent awakenings during the night and reduced total sleep time. Such melatonin therapies, however, must be carried out under close medical supervision. 

Blind people

Most people who are completely blind exhibit circadian rhythmsand. Unfortunately, some experience cyclical or periodic episodes of poor sleep and dysfunction during the dayand that severely disrupt their social or working lives. Melatonin supplementation supports the regulation of the diurnal cycle of blind people and improves their functioning.

See also articles on health:

• Blood tests
• Cortisol testing
• Thyroid tests

Dosing of melatonin

The dosage of melatonin is usually from 0.5 mg to 3 mg per day. Such doses appear to be safe and effective in action, particularly in problems with diurnal rhythm regulationand. The dose should be selected individually.

Melatonin can be bought in doses as low as 12 mg - just why? There is no scientific justification for this. Interestingly, in clinical trials, a dose of 0.5 mg produced improvements in sleepand. There is no official recommended dose of melatonin for adults. In Poland, the lowest dose available for purchase is 1 mg. 

Dosing in sleep disorders

For sleep problems, it is recommended to dose between 0.5 mg and 3 mg about one hour before bedtime . In studies carried out people suffering from insomnia responded positively to a dose of 0.3 mg . As you can see, lower doses are not at all less effective than higher doses. Start with the lowest possible and see how your body reacts. Remember the sleep hygiene rules for the best effect.

Dosing to prevent jet lag

Melatonin taken close to the usual time for falling asleep at your destination (10pm to midnight), alleviates the effects of jet-lag syndrome. A dose of 0.5 mg to 5 mg is recommended. It is worth noting that, according to studies, doses above 5 mg do not appear to be more effective than doses of 3 mgand.

Dosing for shift workers

Till now there is no strong evidence to support taking melatonin before the daytime sleep that occurs after the night shift . For those working such a regime, attention is paid to healthy habits that help the body adapt to changes in circadian rhythms. These include scheduled naps, physical activity and avoiding caffeine six hours before bedtime.

Dosing for children

Supplementation for children should be under close medical supervision. If a child has sleep problems, start supplementation with the lowest possible dose -1 mgand. Melatonin should be given to the child about 1 hour before bedtime, remembering to keep the child quiet and limit blue light and other stimulating stimuli (loud music, vigorous play). 

Dosing in case of deficiency

Older people who are at risk of melatonin deficiency, are advised to use the lowest possible dose to best mimic the normal physiological circadian rhythm of melatonin. This is 0.5 to 2 mg consumed approximately one hour before bedtimeand.

Higher doses have been shown to carry a greater risk of side effects and, most notably, cause a state of elevated melatonin, resulting in a feeling of sluggishness the following dayand. The dose should be chosen individually, depending on the problem you are experiencing. 

What is the best dose of melatonin for me?

Always read the leaflet available in the pack and check what the manufacturer suggests, and if in doubt, advise your doctor or pharmacist. Supplementation is tailored to individual needs. 

Dosing is recommended differently when preventing jet lag and differently when having daily sleep difficulties. Be sure to check for possible interactions with other medications. Remember also that it is very important to take melatonin systematically.

See also:

• Melatonin - dosage
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Melatonin overdose

Melatonin overdose is difficult to define as there is no official safe dose for alland. Individual reactions to this supplement can vary widely. Symptoms of overdose are most common: headache, nightmares, insomnia, rash, gastritisand.

Is it possible to become addicted to melatonin?

No, it is not possible to become addicted to melatonin. There is no scientific evidence that melatonin users develop a tolerance to this supplementand. It does not contain compounds with addictive potential.

Contraindications to the use of melatonin

Contraindications to the use of melatonin areand:

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• hypersensitivity to melatonin,
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• pregnancy,
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• breastfeeding,
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• autoimmune diseases (e.g. rheumatoid arthritis),
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• diseases of the liver, kidney,
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Not sure if you can use melatonin? Consult your doctor or pharmacist. 

Interactions - what not to combine melatonin with?

Melatonin should not be combined withand:

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• steroid medicines,
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• anti-coagulants,
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• drugs used in the treatment of diabetes,
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• some antidepressants,
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• benzodiazepines,
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Melatonin versus alcohol and other stimulants

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While taking melatonin supplementation, you should not consume alcohol and should refrain from consuming products with nicotineand. These reduce the effect of melatonin and can exacerbate the side effects.

Side effects of taking melatonin

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Some people may experience some side effects with higher doses and extended-release formulations. 

The most commonly reported side effects of melatonin use includeand:

• headache,
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• sleepiness during the day,
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• nausea, 
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• dizziness,
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Clinical studies indicate that long-term treatment with melatonin causes only mild side effects comparable to placeboand. It is worth noting that, unlike prescription sleep medications, melatonin taken in the evening does not impair our psychomotor performance the following day .

Does melatonin make you fat?

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You do not get fat from melatonin. However, the quality of sleep does affect body weightand. Sleep disturbances affect hormones - not getting enough sleep can result in increased appetite and the consumption of more kilocalories. Therefore, melatonin is often erroneously attributed to weight gain. 

Melatonin for coronavirus?

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There is a very interesting study currently underway by US researchers. The researchers are looking at melatonin given to patients with COVID-19 and how the patient's infection is affected by the administration of melatonin with vitamin Cand. The work looks very promising, but we will have to wait a while for official results.

Scientists are also investigating the prevalence of sleep disorders after COVID-19 infection, a problem that affects almost half of American recovering patientsand!

What foods are rich in melatonin?

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Although melatonin is naturally produced by our body, we can also obtain it from food. 

Products rich in melatonin include: 

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• eggs,
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• fatty fish, e.g. salmon, sardines,
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• walnuts, almonds, pistachios,
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• fruits e.g. kiwi, cherries, cranberries, strawberries,
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• milk, especially malted milk,
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• rice,
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• corn,
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• wheat,
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Melatonin isn't everything: take care of your sleep hygiene

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Are you looking for information about melatonin because you suffer from a sleep disorder? Would you like to help yourself? It's a good idea to start with sleep hygiene and a proper diet.

These are the 8 most important principles of sleep hygiene:

1. Try to develop a routine of going to bed and getting up at the same times.
2. Try to develop a routine of going to bed and getting up at the same times.
3. Avoid naps during the day.
4. Avoid naps during the day.
5. Care to relax. Difficult conversations, a chilling horror movie screening or physical exertion before bed are not good ideas. Try to calm down, meditate, take a bath.
6. Take a bath.
7. Avoid late, heavy-digested dinners and excessive fluids. A laden stomach and full bladder will prevent you from getting enough sleep.
8. Avoid blue light (TV, smartphone) two hours before bedtime.
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9. Consume caffeine a maximum 6 hours before bedand.
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10. Remember - alcohol makes it easier to fall asleep, but significantly degrades the quality of sleep!
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11. Prepare your bedroom for sleep: air out the room, make sure the temperature is optimal - around 18 °C and look for a comfortable mattress for yourselfand.
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See also:

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• How to take care of your mental health during a period of lowered mood?
• Indian ginseng
• Passionflower
• Psychobiotics
• What is carbonation?
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Summary

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• Melatonin occurs naturally in everyone's body.
• Melatonin is an essential component of the human body.
• His deficiency can be supplemented with supplementation and a proper diet.
• It is safe to take.
• It is safe to use, does not cause addiction, and rarely has side effects.
• It is also a good source of energy.
• It is helpful in the treatment of sleep disorders, helps the blind and shift-workers to regulate their diurnal rhythm, alleviates or prevents jet lag syndrome, supplements deficiencies in the elderly and is used to treat ailments of various origins in children.
• It is a good supplement for the elderly.
• Pay attention to the interaction of melatonin with drugs and stimulants so as not to interfere with its absorption and avoid side effects.

FAQ

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Is it worth taking melatonin?

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Yes, it is worth taking melatonin because it is helpful for sleep disorders (e.g. insomnia, problems falling asleep, frequent waking) and regulates the diurnal rhythm (e.g. for jet-lag). Scientific studies suggest that as little as 0.3 mg of melatonin facilitates falling asleep and improves the quality and length of sleep.

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What should melatonin not be combined with?

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Melatonin must not be combined with alcohol, sedative drugs, antidepressants (e.g. fluvoxamine), benzodiazepines, oestrogens (e.g. in oral contraception), anticoagulants (e.g. warfarin), antiepileptic drugs, anti-inflammatory drugs (e.g. ibuprofen), glucocorticosteroids.

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After what time does melatonin start to take effect?

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The effect of melatonin is observed gradually, usually after 2 weeks of regular consumption. To help you fall asleep, it is recommended to consume melatonin tablets about 30 minutes before going to bed and melatonin drops, leaves and sprays about 15 minutes before bedtime.

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What is melatonin and how does it work?

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Melatonin is a neurohormone naturally produced by the pineal gland in response to darkness. Melatonin is responsible for regulating our diurnal rhythm and regulating the day-night cycle. Thanks to it, when darkness falls, we feel sleepy in the evening and prepare our body for sleep.

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What for sleep instead of melatonin?

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For sleep disorders or regulation of the circadian rhythm, instead of melatonin, consider dietary supplements or infusions of plants such as valerian, passionflower, valerian, lemon balm, hops, lavender, chamomile. They are well tolerated, safe to use and have a positive effect on sleep.

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What is melatonin in?

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Products rich in melatonin include eggs, oily fish (e.g. salmon, sardines), nuts (e.g. walnuts, almonds, pistachios), fruit (e.g. kiwi, cherries, cranberries, strawberries), malted milk, white rice, corn, wheat. It is worth consuming these foods at dinner to support the body's production of melatonin.

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Does melatonin help with sleep?

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Yes, according to scientific studies melatonin helps with sleep, by aiding the process of falling asleep, improving sleep quality and reducing the number of awakenings during the night. Melatonin supplementation can be an effective support for moderate sleep problems.

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Do you get fat from melatonin?

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No, one does not get fat from melatonin. However, the quality of our sleep does affect weight gain. Sleep disturbance affects our hormonal balance - not getting enough sleep can result in increased appetite and the consumption of more calories. This is why melatonin is often mistakenly attributed to weight gain.

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What is the best dose of melatonin for me?

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Supplementation is tailored to individual needs. In research studies, doses of 0.3 mg were effective in supporting sleep in people with sleep disorders. It is quality, not quantity, that counts. Always read the package leaflet and check what the manufacturer suggests, and if in doubt, advise your doctor or pharmacist.

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Which melatonin is the best?

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The best melatonin to help with sleep and improve the quality and length of our sleep is, for example, Sleep Well with melatonin 1 mg and the standardised herbal extract complex CALMOMIX, which interestingly complete the formulation. The dietary supplement has good reviews among sleepy users.

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