Need some sleep? The study determines the optimal dosage and timing of melatonin intake.

Melatonin is already a popular supplement for those who have trouble getting a good night’s sleep. But supplement dosage and the best time to take it remained largely trial and error. A new study dispels this uncertainty.

Melatonin is a hormone produced by the pineal gland in our body that helps regulate our circadian rhythm, the natural patterns our body experiences in a 24-hour cycle. It begins to accumulate in our systems shortly after sunset, peaks around dawn, and declines during the daytime. For this reason, it is sometimes called the “vampire hormone.”

When melatonin floods our brain, it creates a feeling of relaxation by affecting receptors that begin to prepare us for a good night’s sleep. But we only produce tiny amounts of the hormone, which has prompted people to boost their body stores with over-the-counter supplements to help combat sleep difficulties. Such difficulties can often be caused by exposure to light emanating from our digital devices, which It has been shown to interrupt our natural melatonin production cycles..

But what is the best time to take a melatonin supplement for good rest? And how much should you take?

In an attempt to answer these questions, a team of researchers from Italy, Sweden and the UK jointly reviewed the existing scientific literature on the effectiveness of melatonin supplements.

“Our study is the first systematic attempt to determine the optimal dose and timing of exo-MEL administration to enhance its sleep-promoting effect,” the researchers wrote in a paper published in the journal Journal of Pineal Research. “Furthermore, our results are based on randomized placebo-controlled trials (i.e., the most rigorous experimental design in medical research), which ensures the validity of the conclusion is strictly controlled.”

For this analysis, the researchers examined a total of 1,689 observations from studies conducted between 1987 and 2020. They concluded that taking 4 mg of melatonin three hours before bed maximizes the hormone’s sleep-inducing effects. This differs from current clinical recommendations of taking 2 mg 30 minutes before your desired bedtime, they said.

Although there are few rigorous studies on the overall effectiveness of melatonin, there appears to be substantial anecdotal evidence in the scientific literature indicating that melatonin supplements work well for some people and not much better than placebo for others. And at least one study has found that melatonin supplements Overall sleep quality has improved significantly. Since most experts say short-term use of melatonin is safe if you’re having trouble falling asleep, trying a 4 mg dose three hours before bed is definitely worth a try in light of the new research.

Source: JJournal of Pineal Research