Need better restful sleep? I have some good news for you. A good night’s sleep simply requires finding the right melatonin dosage that works for you. However, this is a difficult task with most products available on the market as they contain to high a dose for most people.
Many people who have tried to enhance sleep with melatonin have been dissatisfied with the results. Strange dreams, short sleep cycles, grogginess the next day, even lethargic conditions that last several days are all common side effects from the improper use of melatonin.
It doesn’t have to be this way.
These common and counterproductive side effects of melatonin are easy to avoid. Understanding the best dosage and the proper timing is critical for its successful use. The first piece of advice I have about melatonin is that only a very small amount is needed. In fact, most products contain 10-20 times the amount you may need to improve your sleep. More is not better unless after using it for a week in a small amount, you are not sleeping better.
A high dosage, improper timing, and inconsistent dissolving tablets can all lead to the side effects described above.
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Melatonin is released in a cyclical pattern on a daily basis. Every night the brain releases a certain amount of melatonin that peaks for 3 to 4 hours and then slowly reduces throughout the night. Any residual melatonin gets diminished when you are exposed to light.
While this is what’s supposed to happen, supplementation can disturb this natural process. Too much excessive residual melatonin can cause lethargic conditions and interfere with future sleep cycles.
It is crucial that the timing of the melatonin dosage does not conflict with what your body releases naturally. The only time you want to do this is if you are traveling to a new time zone and want to reset your internal clock. This is a common way to reduce jet leg symptoms. What people don’t know is that taking to high a melatonin dosage at the wrong time can cause jet lag symptoms.
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The natural release of melatonin occurs slowly throughout the night. Looking at this plotted on a graph appears like a gentle sloping hill. When taking a typical melatonin dosage, this graph looks like a high mountain peak. This peak is much higher and faster than what happens naturally. It is assumed that this high peak is what causes restless sleep and strange dreams, and the rapid decline from this peak is what causes many people to wake after 4 hours of sleep. Exposure to light, both natural and man made, will reduce the amount of melatonin.[threecol_two]
Reducing the amount of light you are exposed to at night may really help maintain healthy melatonin levels. Being consistent with exposure to light may be as important as the brightness of the light. Having a bathroom nightlight is preferred over momentary exposure to a bright light.
If you wake up in the middle the night, never take melatonin to help you go back to sleep. There are many natural supplement items that are helpful for this situation, melatonin is not one of them. A timed, low melatonin dosage and controlled released approach should result in the successful use of melatonin. This may take some trial and error to find the right mix, but it will be well worth the effort.[/threecol_two]