How many MG of Melatonin is safe for sleep?!
Question: I am taking 10 Mg. and once in a while I still can't sleep. Can I take a higher dose. I would like to add Valerian Root. Would this be safe? How many Mg. would be safe? The bottle of Valerian I bought root at 450 Mg says for Relaxation & Sleep but my friend takes it for nerves condition and not sleep.
Answers: I am taking 10 Mg. and once in a while I still can't sleep. Can I take a higher dose. I would like to add Valerian Root. Would this be safe? How many Mg. would be safe? The bottle of Valerian I bought root at 450 Mg says for Relaxation & Sleep but my friend takes it for nerves condition and not sleep.
Try taking Valerian Root earlier in the Eve. to relax you.Then take Melatonin half an hour before bedtime. I take 9 Mg. of Melatonin myself and my Family Dr. knows about it and he told me that it is safe at much higher doses if needed, because it is a natural chemical that our bodies produce any way.But I wouldn't go much higher than 10 MG so that you won't become dependent on it.
10mg? The most I take is 9, when I take three 3mg pills.
I would see your doctor and get prescribed something. If melatonin doesn't knock you out, you're going to need something stronger.
Yes, it's ok to combine melatonin and valerian root, but if the melatonin isn't working, don't try it at all, just take the valerian. Good luck!
Melatonin is not a good idea, because it does not solve the problem and discourages your body from producing its own melatonin.
You are much better off with the Valerian. However, the reason most people can't sleep is because they have a faulty glucose curve. That is to say, they have normal levels of glucose, but their glucose levels are too high when they want to sleep and so their bodies try to wake them up in order to burn off glucose. This is especially true of people who sleep initially but then have a tendency to wake up between midnight and 3 am.
Some suggestions:
Detete all caffeine (and especially chocolate) from your diet.
Have a diet very low in sugar (this includes all simple sugarra such as honey)
Don't eat within 4 hours of going to bed - go to bed on an empty stomach.
Get plenty of vigorous exercise daily.
These measures will help you to normalise your glucose curve instead of having a curve like a roller coaster
I'm surprised nobody mentioned this yet, but one reason you might not be sleeping occasionally with that high of a dose is that you're getting too much Melatonin.
Melatonin helps to support sleep by helping your Serotonin levels (the hormone that controls your sleeping and waking cycles)..... but if you get too much Serotonin in your system, you'll actually wake up from it. Yeah, it seems odd because they typical thought is that more of something gives more effect, but in this case, more of an effect is a different effect because Serotonin also affects the waking cycles in addition to the sleep cycles.
As the others have mentioned, Valerian is good for natural sleep, as are Chamomile, Hops, L-Tryptophan, L-Theanine, Passionflower, and Scullcap (an herb). You can also try lowering your dose of Melatonin to see if that helps as well.
You can try any one of those to help you sleep naturally.
The normal mg of melatonin that our bodies produce is 1/2mg to 1mg. So you should be able to sleep with as little as that. If you've been taking it a while your body could have become use to it and it's not helping anymore. Valerian is good and can help you sleep. You can also try chamomile or even kava to try to help you sleep. Also meditation and relaxation are good to help get your mind at ease.