Melatonin - dosage. What is the optimal dose?

Melatonin is a neurohormone that regulates the day and night cycle. How to supplement it safely?

Nina Wawryszuk - AuthorAuthorNina Wawryszuk
Nina Wawryszuk - Author
AuthorNina Wawryszuk
Natu.Care Editor

Nina Wawryszuk specialises in sports supplementation, strength training and psychosomatics. On a daily basis, in addition to writing articles for Natu.Care, as a personal trainer she helps athletes improve their performance through training, diet and supplementation.

Learn more about our editorial process

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Witold Tomaszewski - Reviewed byReviewed byWitold Tomaszewski
Verified by an expert
Witold Tomaszewski - Reviewed by
Reviewed byWitold Tomaszewski
Doctor of Medicine

Doctor of Medicine, food and pharmaceutical law expert and experienced medical professional.

Learn more about our editorial process

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Matthew Podlecki - Fact-checkingFact-checkingMatthew Podlecki
Matthew Podlecki - Fact-checking
Fact-checkingMatthew Podlecki
Natu.Care Editor

At Natu.Care, she educates about healthy lifestyles and debunks dangerous myths, contrasting them with the results of the latest scientific research. Additionally, she is interested in new technologies and their impact on health and everyday life.

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Melatonin - dosage. What is the optimal dose?
29 April, 2024
11 min
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Have you heard about the properties of melatonin and are hoping it will help you before a long plane journey or when you are tired of sleep disturbances? In Poland you can buy melatonin in doses as low as 10 mg. But... why bother? It won't work any better - and it could lead to more health problems.

What should be the optimal melatonin dosage? Find out the opinion of an expert, Dr Witold Tomaszewski, M.D..

The following is an expert opinion.

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Description of contents:

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  1. Melatonin - what is it?
  2. .
  3. Melatonin dosage according to use
  4. .
  5. Sleep disorders
  6. .
  7. Jet-lag
  8. .
  9. Shift work and night work
  10. .
  11. Melatonin for children
  12. .
  13. Deficiency in the elderly
  14. .
  15. Melatonin - principles for safe supplementation
  16. .
  17. Summary
  18. .
Sleep Well - a dietary supplement for good sleep and calmness .

Sleep Well - dietary supplement for good sleep and tranquillity

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Sleep Well is a calming and relaxing dietary supplement with a standardised complex of CALMOMIX® herbal extracts and high quality magnesium.

See more
.

See also:

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Melatonin - what is it?

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Melatonin is a neurohormone  secreted by the pinealand  -an endocrine gland located in the brain. Melatonin is produced when exposed to darkness. It regulates our diurnal rhythm of sleep and wakefulness. It makes you feel sleepy in the evening and prepares your body for a night's rest.

Melatonin has many more health-promoting properties for our body. Check out the article about melatonin  and learn more about how the sleep hormone affects your body. If you are considering supplementation, check out contraindications to melatonin.

Melatonin dosage

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Depending on the reasons for its use, it is usual to use from 0.5 mg to 3 mg. The most important rule of melatonin dosage is - more is not better. Higher doses have been proven to carry a higher risk of side effectsand. Elevated melatonin levels result in feelings of sluggishness the next day and other discomforts.

Melatonin can be bought in doses of up to 10 mg, but this has no healthy justification. According to studiesand  already amounts of 0.5 mg to 5 mg appear to be both safe and effective. In Poland, the lowest available dose is 1 mg and this is where we should start supplementation.

Sleep disorders

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Sleep disorders may include:

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  • problems falling asleep,
  • .
  • frequent awakenings during the night,
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  • dreaming nightmares,
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  • decreased quality and length of sleep,
  • .

For sleep problems, it is recommended to take 0.5 mg to 3 mg of melatonin approximately one hour before going to bed. In  studiesand  people suffering from insomnia responded positively to a dose of 0.3 mg. As I mentioned above, lower amounts of melatonin are not at all less effective than higher amounts. Start supplementation with the lowest possible dose and observe yourself for a week. Remember the principles of sleep hygiene!

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Sleep disturbances are a serious problem. If, after a week or so of melatonin supplementation, your condition has not improved or has worsened, see your doctor. Sleep problems negatively affect your quality of life and can be an alarming signal from your body.
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dr. n..

Dr. n. med. Witold Tomaszewski

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See also:

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Jet-lag

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Jet lag is a syndrome in which the natural sleep pattern is disrupted after travelling by plane across several time zones. Within a few days, the body adjusts to the new time zone, but jet-lag symptoms can be persistent. 

Recommended dosage before travellingand

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Take the following steps.

Please use light exposure in the evening.

Direction of travel

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Melatonin supplementation

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Advice

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East

Start taking melatonin 3-5 mg at least 3 days before travelling, at least 3 hours before going to bed. After taking it, avoid exposure to light.

Get up half an hour or an hour earlier a few days before travelling. After waking up, try to get more exposure to light (stay in brightly lit rooms, go outside).

West

There are no indications for the use of melatonin.

Start adapting to the new time zone. Delay bedtime by 1-2 hours for a few days before travelling. Use light exposure in the evening (stay in brightly lit rooms, use the computer, screen devices, watch TV).

Recommended dosage upon arrival at destinationand

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Direction of travel

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Melatonin supplementation

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East

Take 3-5 mg one hour before the typical bedtime for your new time zone.

West

In case of waking from sleep too soon, take a low dose, i.e. 0.5-1 mg.

West

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Sleep Well - a dietary supplement for good sleep and calmness

Sleep Well - dietary supplement for good sleep and tranquillity

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Sleep Well is a calming and relaxing dietary supplement with a standardised complex of CALMOMIX® herbal extracts and high quality magnesium.

See more
.

Useful tips: 

  • If your journey has caused a sleep deficit, take a nap of no more than 30 minutes - so that it does not affect your night's sleep. 

  • Drink caffeinated drinks sensibly. 

  • Apply exposure to sunlight to get used to the new rhythm of the day and night.

  • Relax.

Dr Witold Tomaszewski, M.D.

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Shift work and night work

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The negative effects of shift and night work on circadian rhythm are related to unnatural times of light exposure. There is no conclusive  evidence  that melatonin supplementation before daytime sleep after a night shift will have a positive effect on our circadian rhythmand. However, if you want to try melatonin, it is recommended to take  depending on your symptomsand.

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Problem

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Melatonin supplementation

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Difficulty falling asleep on non-working days.

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Dose 2-3 mg one hour before your scheduled bedtime. After taking it, avoid strong light.

Difficulty falling asleep after returning home from a night shift.

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Dose 0.5-1 mg on return from work. Two hours before the end of the night shift, reduce the intensity of workplace lighting (if possible). Avoid exposure to light by wearing sunglasses when returning home.

Dose 0-1 mg when returning home.

Difficulties in falling asleep early and waking up in the morning after transitioning from night shift to morning shift.

Dose up to 5 mg at least 3 hours before your intended bedtime - avoid strong light after taking it.

Dose up to 5 mg at least 3 hours before your intended bedtime - avoid strong light after taking it.

Melatonin for children

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Giving melatonin to children is beneficial  for children  aged 3 to 15 yearsand if they have:  AD  (atopic dermatitis) , sleep disorders (difficulty falling asleep, frequent awakenings during the night, reduced total sleep time), neurodevelopmental disorders (e.g. autism, ADHD).  Scientific studiesand  suggest that melatonin is safe for children. However, therapy and dosage must be closely consulted with a doctor.

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Deficiency in the elderly

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The secretion of melatonin  decreases with ageand. 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 decrease in the quality of their sleep or problems falling asleep. Melatonin supplementation supports the maintenance of the diurnal rhythm and supplements its deficiency. It is recommended to take between  0.3-2 mgand  one hour before bedtime.

Healthy sleep

Pharmovit Melatonin with melissa

Pharmovit Melatonin with melissa
4.9
  • Active ingredients: melatonin, lemon balm leaf extract
  • Form: capsules
  • .
  • Packaging: 60 capsules
  • .
  • Dose: 1 capsule per day
  • .
  • Sufficient for: 60 days
  • .
Product description

Melatonin enriched with the relaxing and calming effects of lemon balm. Supplementation will help you to shortenóy your sleep time and reduce the number of night wakings. Your sleep will be deep and restorative, and you will get up in the morning feeling refreshed and rested.

Melatonin, unlike other sleep aids, does not interfere with daytime functioning. Your concentration will not suffer, in fact it will improve, thanks to the right dose of healthy sleep.

Melatonin is the best way to improve your concentration.

Pros and cons

Melatonin enriched with the relaxing and calming effects of lemon balm. Supplementation will help you to shortenóy your sleep time and reduce the number of night wakings. Your sleep will be deep and restorative, and you will get up in the morning feeling refreshed and rested.

Melatonin, unlike other sleep aids, does not interfere with daytime functioning. Your concentration will not suffer, in fact it will improve, thanks to the right dose of healthy sleep.

Melatonin is the best way to improve your concentration.

Additional information

Melatonin enriched with the relaxing and calming effects of lemon balm. Supplementation will help you to shortenóy your sleep time and reduce the number of night wakings. Your sleep will be deep and restorative, and you will get up in the morning feeling refreshed and rested.

Melatonin, unlike other sleep aids, does not interfere with daytime functioning. Your concentration will not suffer, in fact it will improve, thanks to the right dose of healthy sleep.

Melatonin is the best way to improve your concentration.

User review

Melatonin enriched with the relaxing and calming effects of lemon balm. Supplementation will help you to shortenóy your sleep time and reduce the number of night wakings. Your sleep will be deep and restorative, and you will get up in the morning feeling refreshed and rested.

Melatonin, unlike other sleep aids, does not interfere with daytime functioning. Your concentration will not suffer, in fact it will improve, thanks to the right dose of healthy sleep.

Melatonin is the best way to improve your concentration.

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Spray

Aura Herbals Melatonin Control + Melissa

Aura Herbals Melatonin Control + Melissa
4.9
  • Active ingredients: melatonin, lemon balm extract
  • Form: aerosol
  • .
  • Dose: 1 or 2 applications
  • .
Product description

A supplement to replenish melatonin deficiencies in the body with an interesting aerosol form. The combination of melatonin with gently calming melissa speeds up falling asleep and ensures a restful night's sleep. 

Advised for people suffering from sleep problems, working night shifts and frequently changing time zones.

Pros and cons

A supplement to replenish melatonin deficiencies in the body with an interesting aerosol form. The combination of melatonin with gently calming melissa speeds up falling asleep and ensures a restful night's sleep. 

Advised for people suffering from sleep problems, working night shifts and frequently changing time zones.

Additional information

A supplement to replenish melatonin deficiencies in the body with an interesting aerosol form. The combination of melatonin with gently calming melissa speeds up falling asleep and ensures a restful night's sleep. 

Advised for people suffering from sleep problems, working night shifts and frequently changing time zones.

Best for tranquillity

Saffron with melatonin Yango

Saffron with melatonin Yango
4.8
  • Active ingredients: melatonin, saffron stigma – extract
  • Form: capsules
  • .
  • Dose: 1 capsule daily
  • .
  • Sufficient for: 60 days
  • .
Product description

Saffron with melatonin by Yango supports the quality of sleep and alleviates sleep problems. The saffron contained in it counteracts depressive states, alleviates anxiety and stress, thus improving relaxation, emotional balance and a good mood. 

Melatonin, in turn, helps to regulate the sleep-wake cycle, which promotes faster sleep and easier adaptation to time zone changes. The use of this supplement also supports the body's natural regeneration processes during sleep.

Melatonin also helps to regulate the sleep-wake cycle.

Pros and cons

Saffron with melatonin by Yango supports the quality of sleep and alleviates sleep problems. The saffron contained in it counteracts depressive states, alleviates anxiety and stress, thus improving relaxation, emotional balance and a good mood. 

Melatonin, in turn, helps to regulate the sleep-wake cycle, which promotes faster sleep and easier adaptation to time zone changes. The use of this supplement also supports the body's natural regeneration processes during sleep.

Melatonin also helps to regulate the sleep-wake cycle.

Additional information

Saffron with melatonin by Yango supports the quality of sleep and alleviates sleep problems. The saffron contained in it counteracts depressive states, alleviates anxiety and stress, thus improving relaxation, emotional balance and a good mood. 

Melatonin, in turn, helps to regulate the sleep-wake cycle, which promotes faster sleep and easier adaptation to time zone changes. The use of this supplement also supports the body's natural regeneration processes during sleep.

Melatonin also helps to regulate the sleep-wake cycle.

Supports the nervous system

NOW FOODS Melatonin 1 mg

NOW FOODS Melatonin 1 mg
4.8
  • Active ingredients: melatonin, magnesium, niacin, vitamin B6
  • Form: tablets
  • .
  • Dose: 2 tablets before bed
  • .
  • Sufficient for: over 3 months
  • .
Product description

Melatonin is the so-called sleep hormone thatós involved in regulating your diurnal rhythm. It makes you feel sleepy in the evening. Magnesium, vitamin B6 and niacin support the nervous system and can also help to improve the quality and length of sleep.

Pros and cons

Melatonin is the so-called sleep hormone thatós involved in regulating your diurnal rhythm. It makes you feel sleepy in the evening. Magnesium, vitamin B6 and niacin support the nervous system and can also help to improve the quality and length of sleep.

Additional information

Melatonin is the so-called sleep hormone thatós involved in regulating your diurnal rhythm. It makes you feel sleepy in the evening. Magnesium, vitamin B6 and niacin support the nervous system and can also help to improve the quality and length of sleep.

User review

Melatonin is the so-called sleep hormone thatós involved in regulating your diurnal rhythm. It makes you feel sleepy in the evening. Magnesium, vitamin B6 and niacin support the nervous system and can also help to improve the quality and length of sleep.

For sucking

Dr Jacob's Melatonin + B12

Dr Jacob's Melatonin + B12
4.8
  • Active ingredients: melatoninvitamin B12
  • Form: sucking pastilles
  • .
  • Dosage: 1 lozenge per day
  • .
  • Sufficient for: 60 days
  • .
Product description

Sweet pleasures in the evening are rather forbidden. Well, unless it's cherry lozenges with melatonin and vitamin B12, whichóre going to improve the quality of your sleep.

One tablet in the evening will shorten your sleep time and stop you waking up.

One tablet in the evening will shortenóyour time to fall asleep and stop you waking up during the night. The addition of vitamin B12 will improve the functioning of the nervous system, making you even better rested.

The following tablets will help to improve the quality of your sleep.

Pros and cons

Sweet pleasures in the evening are rather forbidden. Well, unless it's cherry lozenges with melatonin and vitamin B12, whichóre going to improve the quality of your sleep.

One tablet in the evening will shorten your sleep time and stop you waking up.

One tablet in the evening will shortenóyour time to fall asleep and stop you waking up during the night. The addition of vitamin B12 will improve the functioning of the nervous system, making you even better rested.

The following tablets will help to improve the quality of your sleep.

Additional information

Sweet pleasures in the evening are rather forbidden. Well, unless it's cherry lozenges with melatonin and vitamin B12, whichóre going to improve the quality of your sleep.

One tablet in the evening will shorten your sleep time and stop you waking up.

One tablet in the evening will shortenóyour time to fall asleep and stop you waking up during the night. The addition of vitamin B12 will improve the functioning of the nervous system, making you even better rested.

The following tablets will help to improve the quality of your sleep.

User review

Sweet pleasures in the evening are rather forbidden. Well, unless it's cherry lozenges with melatonin and vitamin B12, whichóre going to improve the quality of your sleep.

One tablet in the evening will shorten your sleep time and stop you waking up.

One tablet in the evening will shortenóyour time to fall asleep and stop you waking up during the night. The addition of vitamin B12 will improve the functioning of the nervous system, making you even better rested.

The following tablets will help to improve the quality of your sleep.

{ product:5jVzAXoHNRbe4uKBse9Dhx }}

Best for calming

Good Night Yango

Good Night Yango
4.8
  • Active ingredients: melatonin, valerian, verbena, hops cone, L-tryptophan, passionflower
  • Form: capsules
  • .
  • Dose: 1 capsule daily
  • .
  • Sufficient for: 50 days
  • .
Product description

Good Night is a natural dietary supplement thatós designed to support healthy and relaxing sleep. It is helpful for peopleób struggling with sleep problems, as it uses the unique properties of plant extractsób, affecting the efficiency and length of sleep. 

With this supplement, youóll enjoy greater energy, improved mood and concentration. Adequate and effective sleep also contributes to better performance  

 

in sports and studies and affects our immunity.

Good Night contains active plant ingredients such as melatonin and extracts of valerian, hops cones, verbena and passionflower.

.
Pros and cons

Good Night is a natural dietary supplement thatós designed to support healthy and relaxing sleep. It is helpful for peopleób struggling with sleep problems, as it uses the unique properties of plant extractsób, affecting the efficiency and length of sleep. 

With this supplement, youóll enjoy greater energy, improved mood and concentration. Adequate and effective sleep also contributes to better performance  

 

in sports and studies and affects our immunity.

Good Night contains active plant ingredients such as melatonin and extracts of valerian, hops cones, verbena and passionflower.

.
Additional information

Good Night is a natural dietary supplement thatós designed to support healthy and relaxing sleep. It is helpful for peopleób struggling with sleep problems, as it uses the unique properties of plant extractsób, affecting the efficiency and length of sleep. 

With this supplement, youóll enjoy greater energy, improved mood and concentration. Adequate and effective sleep also contributes to better performance  

 

in sports and studies and affects our immunity.

Good Night contains active plant ingredients such as melatonin and extracts of valerian, hops cones, verbena and passionflower.

.

Best for tranquillity

Sleep Well Yango

Sleep Well Yango
4.8
  • Active ingredients: melatonin, L-tryptophan, valerian, passionflower, hops cone, L-theanine, vitamin B6vitamin B12.
  • Form: capsules
  • .
  • Dose: 1 capsule per day
  • .
  • Sufficient for: 90 days
  • .
Product description

YANGO Sleep Well is a dietary supplement dedicated to peopleób wishing to optimise sleep and improve its quality. The active ingredients are substances that support the process of falling asleep and the nervous system. Melatonin and L-tryptophan accelerate falling asleep by supporting natural processes. 

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Gosol and hop cone help to relax, while vitamins B6 and B12 support the nervous system.

Pros and cons

YANGO Sleep Well is a dietary supplement dedicated to peopleób wishing to optimise sleep and improve its quality. The active ingredients are substances that support the process of falling asleep and the nervous system. Melatonin and L-tryptophan accelerate falling asleep by supporting natural processes. 

.

Gosol and hop cone help to relax, while vitamins B6 and B12 support the nervous system.

Additional information

YANGO Sleep Well is a dietary supplement dedicated to peopleób wishing to optimise sleep and improve its quality. The active ingredients are substances that support the process of falling asleep and the nervous system. Melatonin and L-tryptophan accelerate falling asleep by supporting natural processes. 

.

Gosol and hop cone help to relax, while vitamins B6 and B12 support the nervous system.

Sleep and recovery after training

ALLDEYNN SLEEPROSE

ALLDEYNN SLEEPROSE
4.8
  • Active ingredients: melatonin, amino acids, L-glutamine, GABA, L-tryptophan, ashwagandha, L-theanine, magnesium, saffron extract, zincvitamin B6
  • Form: powder
  • .
  • Packaging: 280 g
  • Serving: 14 g
  • Sufficient for: 20 days
  • .
Product description

A careful composition of as many as 11 active ingredients which calm you down, improve the quality of sleep and support post-workout regeneration. Recommended for people who want to improve their sleep and relax.

>.
Pros and cons

A careful composition of as many as 11 active ingredients which calm you down, improve the quality of sleep and support post-workout regeneration. Recommended for people who want to improve their sleep and relax.

>.
Additional information

A careful composition of as many as 11 active ingredients which calm you down, improve the quality of sleep and support post-workout regeneration. Recommended for people who want to improve their sleep and relax.

>.
User review

A careful composition of as many as 11 active ingredients which calm you down, improve the quality of sleep and support post-workout regeneration. Recommended for people who want to improve their sleep and relax.

>.

On the continuity of sleep

Dr Jacob's Good Sleep

Dr Jacob's Good Sleep
4.6
  • Active ingredients: melatoninmagnesium Hypro-ri ®, valerian extract, lemon balm extract, passionflower extract, hops extract, silicon
  • Form: capsules
  • .
  • Dose: 1 capsule daily
  • .
  • Sufficient for: 90 days
  • .
Product description

Tablets to facilitate falling asleep and help maintain uninterrupted sleep. The formula is based on natural ingredients such as melatonin, minerals and plant extracts.

By taking Good Sleep about an hour before you go to bed, you can improve the quality of your sleep and negate feelings of fatigue during the day. Healthy sleep will support your concentration and give you energy.

Pros and cons

Tablets to facilitate falling asleep and help maintain uninterrupted sleep. The formula is based on natural ingredients such as melatonin, minerals and plant extracts.

By taking Good Sleep about an hour before you go to bed, you can improve the quality of your sleep and negate feelings of fatigue during the day. Healthy sleep will support your concentration and give you energy.

Additional information

Tablets to facilitate falling asleep and help maintain uninterrupted sleep. The formula is based on natural ingredients such as melatonin, minerals and plant extracts.

By taking Good Sleep about an hour before you go to bed, you can improve the quality of your sleep and negate feelings of fatigue during the day. Healthy sleep will support your concentration and give you energy.

Rich composition

SFD SLEEP PRO 90 capsules, a supplement for a good night's sleep

SFD SLEEP PRO 90 capsules, a supplement for a good night's sleep
4.7
  • Active ingredients: extract of oatmeal, lemon balm, common hops, saffron, vitamin B6, magnesium, zinc, L-theanine, L-tryptophan, GABA, soy lecithin
  • .
  • Form: capsules
  • .
  • Dose: 2 capsules before bed
  • .
  • Sufficient for: 45 days
  • .
Product description

Product contains a range of specially selected ingredientsóthat support calmness and sleep quality. Recommended for stressful periods or moderate sleep problems.

Pros and cons

Product contains a range of specially selected ingredientsóthat support calmness and sleep quality. Recommended for stressful periods or moderate sleep problems.

Additional information

Product contains a range of specially selected ingredientsóthat support calmness and sleep quality. Recommended for stressful periods or moderate sleep problems.

User review

Product contains a range of specially selected ingredientsóthat support calmness and sleep quality. Recommended for stressful periods or moderate sleep problems.

Melatonin - lethal dose

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The lethal dose of melatonin for humans is not known, but doctors recommend that not to exceed a daily dose of 10 mg. This maximum daily amount of melatonin supplementation has been tested on humans in scientific studies. 

Remember that research also suggests that as little as 0.3 mg of melatonin is effective in action. It is not the amount of mg that is most important, but rather regular supplementation and maintaining a general healthy lifestyle.

Featuring a nutritious diet is important.

Nutritious diet, sleep, regeneration, avoidance of stress all affect the body and just taking sleep hormone tablets will not help if these areas are neglected.

It is worth noting that some people may experience unpleasant symptoms even when taking 5 mg of melatonin.

Melatonin - rules for safe supplementation

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To get the most out of melatonin's health-promoting properties, keep in mind a few rules for safe supplementation.

  1. Start supplementation with the lowest possible dose. Studiesand  suggest that as little as 0.3 mg (!) of melatonin can help people with sleep disorders.

  2. Supplementation with melatonin can help people with sleep disorders.

  3. More does not mean better. Taking more than the recommended amount of melatonin can cause unpleasant side effects  in the form of sluggishness or nauseaand.

  4. Check that melatonin does not interact with other medicines, supplements or herbal preparations you are taking.

  5. .
  6. Read about contraindications to the use of melatonin before starting treatment.

  7. Take care of your sleep hygiene. For about 2 hours before you go to bed, avoid blue light (TV, smartphone), try to relax and avoid caffeine for about 6 hours before bed.

  8. Care for a good night's sleep.

  9. If you do not feel any improvement after 7-10 days, see your doctor. Your body is giving you a signal that it needs to be looked at more closely.

  10. If you don't feel any improvement after 7-10 days, see your doctor.

Dr n. med. Witold Tomaszewski

Sleep Well - dietary supplement for good sleep and calmness .

Sleep Well - dietary supplement for good sleep and tranquillity

.

Sleep Well is a calming and relaxing dietary supplement with a standardised complex of CALMOMIX® herbal extracts and high quality magnesium.

See more
.

See also:

.

Summary

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Melatonin used in reasonable amounts in combination with relaxation and sleep hygiene principles can have a positive impact on our circadian rhythm. With healthy supplementation, you will recover faster in your new time zone or sleep soundly through the night.

Don't be surprised, however, if you don't have results when you have taken a huge amount of melatonin and are anticipating sleep by scrolling social media in bed! That's not the way to go. Remember, there are many more factors affecting your health and wellbeing than a single tablet.

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FAQ

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. Is 5 g of melatonin a lot?.

Whether a dose of 5 mg of melatonin is a lot depends on the individual case. In research studies, doses of 0.3 mg were effective in helping people with sleep disorders to fall asleep. What matters is the quality of consumption, not the quantity. The dose is selected individually. The most common is 1-3 mg per day.

. What is the lethal dose of melatonin?.

No case of death after melatonin ingestion has been described in scientific studies to date, so the lethal dose in humans is unknown. It is very important not to consume large amounts, as excess can cause unpleasant side effects, e.g. drowsiness, nausea, headache and dizziness.

. How much melatonin can you take?.

In the consumption of melatonin, it is the regularity of supplementation, not the quantity, that matters. In research studies involving people with insomnia, doses of 0.3 mg were effective in supporting falling asleep and helped with sleep disorders.

. Is it worth taking melatonin?.

Yes, it is worth taking melatonin as it is helpful for sleep disorders such as insomnia, problems falling asleep, frequent waking or shallow sleep. Scientific studies suggest that as little as 0.3 mg of melatonin makes it easier to fall asleep and improves the quality and length of sleep.

. What should melatonin not be combined with?.

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

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. After what time does melatonin start to work?.

Melatonin in tablets starts to take effect after about 30 minutes, and in drop, spray or leaf form after about 15 minutes. The best effects of melatonin are observed gradually, usually after two weeks of regular consumption.

. Does melatonin help with sleep?.

Yes, according to scientific knowledge melatonin helps with sleep. Its action supports the process of falling asleep, improves the quality and length of sleep and reduces the number of awakenings during the night. The use of melatonin can be an effective support for the treatment of moderate sleep problems.

. What is the best dose of melatonin for me?.

In research studies, doses of 0.3 mg were effective in helping people with sleep disorders to fall asleep. We should tailor our melatonin intake to our individual needs. Always read the package leaflet and check what the manufacturer suggests, and if in doubt, advise your doctor or pharmacist.

. Which melatonin is best?.

The best melatonin is a dietary supplement Sleep Well with melatonin 1 mg and the standardised herbal extract complex CALMOMIX, which interestingly complete the product formulation. Sleep Well from Natu.Care has very good reviews among sleepy users.

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Resources

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. See all.

Chang, Y.-S., Lin, M.-H., Lee, J.-H., Lee, P.-L., Dai, Y.-S., Chu, K.-H., Sun, C., Lin, Y.-T., Wang, L.-C., Yu, H.-H., Yang, Y.-H., Chen, C.-A., Wan, K.-S., & Chiang, B.-L. (2016). Melatonin Supplementation for Children With Atopic Dermatitis and Sleep Disturbance: A Randomized Clinical Trial. JAMA Pediatrics, 170(1), 35-42. https://doi.org/10.1001/jamapediatrics.2015.3092

Group, B. M. J. P. (2012). Melatonin for sleep problems in children with neurodevelopmental disorders: Randomised double masked placebo controlled trial. BMJ, 345, e7618. https://doi.org/10.1136/bmj.e7618

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