Midweek Mental Greening
Over the past couple of weeks, I’ve been trying melatonin as a sleep aid – not every night, mind you, but here and there.
You probably have a working …
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I’ve used melatonin for years. It’s the best jet lag adjustment I’ve found, considering that jet lag involves much more than just your sleeping schedule.
No side effects from melatonin.
I’m glad to hear it works for you
Side effects – that’s something I forgot to mention. I didn’t experience any, either – another bonus!
I tryed it for the first time just the other day. It was a great help getting to sleep, but I took two tablets of 3mg, which is too much for me, I was groggy in the morning and had a hard time “getting going”.
I wish I still had the little container my strips came in; I’d look up how many mgs each one was.
Do plan to give it another try with a lower dosage?
I have used Rozerem, the prescription drug that mimics melatonin in the brain. I liked it a lot. It did not make me feel “drugged” like Ambien did, and I slept well all night, with no signs of tolerance or dependence (though I did not take it every night). It did tend to make me a little sleepy in the morning.
If I try a sleep aid again, I’ll try melatonin — no point paying extra for Rozerem when the real thing is available.
…no point paying extra for Rozerem when the real thing is available.
Haha, that’s one way of looking at it!
I’ve had a sleeping disorder as part of bipolar illness for years. My psychiatrist had me on about ten drugs at once, still I ended up going over a week without an ounce of sleep. After some ECT to detox my body from all the meds, I was stable (now for 3 years) and on Trazadone and Klonapin to aid sleep. Still the amount of trazadone (300mg) & klonapin (3mg.) seemed high. Then a new doctor reccommended melatonin and L-Tryptophan. I take the supplements a half hour before bed, and have been able to reduce the dosages of the meds. I now get a solid 9 hour sleep each night.
Wow, that’s really great for you, Suzieq!
The only side effect I’ve experienced with melatonin is having very vivid dreams. It’s certainly a great alternative to full on chemical sleep aids.
Thanks for chiming in, Angie – I hope they weren’t scary ones
After reading this post, I headed out to buy some melatonin strips.
I’m going to test them out tonight!
Hi Karen, let us know how it goes
Alicia, what brand of strips did you use, and how did you pick?
Great post.
Hey Kristen, and thanks
I bought Avon’s Sleep Melatonin Strips, and the decision-making process was actually pretty haphazard, lol. I’d wanted to try melatonin for a while, but never got around to it (I get really frustrated in vitamin-type aisles!). While I was doing some Christmas shopping on Avon’s site (I absolutely love that company), I ran into them and thought, hey, here’s my chance.
I just saw that Avon isn’t carrying the strips anymore, and that’s really too bad – I’d planned on ordering some more. I guess I’m going to have to shop around after all, ha.
When I take 3mg of melatonin, I tend to be very sleepy the whole following day. I suppose I could take 1mg, I will try this again. Anyway, it always puts me to sleep within 30-60 minutes, unless I fight the effect. I have to check whether the liver catabolises the compound, if so mine might be a bit slow :p What is known about the combined effect of alcohol and melatonin? Anyone knows anything? I only take tablets, have no strips.
Hi Andrew –
Studies have been conducted on as few as 0.5mgs and as many as 50mgs, though for the life of me I can’t find any concrete conclusions about what number was the most effective during those studies; I’m sure the proper dosage varies from person to person, though I’ve also read that 1.5mg is a good place to start. All these variables (including the cause for the sleep troubles in the first place) just make a stronger case for consulting with a doctor first.
As for the combined effect of alcohol and melatonin, the National Library of Medicine (NLM) and the National Institutes of Health (NIH) say that melatonin could increase the drowsiness caused by alcohol (and other drugs, including prescription drugs), and that “[a]lcohol consumption seems to affect melatonin secretion at night” (Read more here.)
I hope that helps somewhat
I am 60 and take melatonin every night (for years now). Here’s my 2 cents’ worth.
It’s best to start with 1 mg and work up to what works best for you. If you can only find 3 mg tablets, cut them in half or cut off about a third.
Vivid dreams can indicate you’re taking too much, but not necessarily. For me, it’s unpleasant vivid dreams that cause me to cut back.
If I am somewhat sleep-deprived already, I need less melatonin that night(s).
I have tried Ambien, Rozerem, and Sonata. Meltaonin works best for me. (Ambien is for short-term use only anyway.) Be ‘best’ I mean best mental clarity and energy in the daytime.
If you feel groggy after you get up for the day, stand in the sun for a while (with a hat on if you can’t face away, sleeves or sunscreen as needed) or under a very bright light. It will help your body metabolize it ‘away’.
I am eternally grateful to the biochemists who make melatonin for the rest of us!
That is some really valuable information, Alice – thanks for sharing it!
Thanks for including the info about the Melatonin page on the Mayo Clinic web site.
As they say “There is limited study of melatonin supplements in children, and safety is not established” but we used to give half a pill of melatonin to our son on long flights (over six hours) to help him fall asleep. Otherwise it would be a flight from hell for us and everyone who would be sitting around us because he just could not fall asleep on the plane. Benadryl has an opposite effect on him (I wonder if that’s the artificial coloring) and a prescription sleep medicine we got from a pediatrician didn’t work either, that’s why we went for melatonin. We did that first when he was three till just about recently when he’s big enough to occupy himself with books or games. It was always interesting to see how quickly it works — he would quiet down almost immediately, and within ten minutes or so he’d start blinking and fall asleep. I haven’t seen side effects, except maybe increased sleepiness at the destination for one day but that could have been a jet lag as well.
I also read a lot of posts on discussion boards for parents of kids with either AHDH or autism that they regularly give melatonin to their children at night because otherwise the kids have a very hard time falling asleep.
Thank you too, Alicia, for giving us good information and links about sleep, a subject near and dear to the hearts of millions!
There is old but relevant information (and references) about melatonin in Ray Sahelian, MD’s book on the subject as well as in ‘The Vita-Nutrient Solution’ by Robert Atkins, MD, of diet fame. Both can sometimes be found at or ordered from sellers of used books.
2emom – Thanks for sharing your experiences with melatonin and your son. I did a little snooping and found this WebMD/Medscape Today article: Is Melatonin Safe for Children? It’s slightly dated (from 2003), but it provides information that’s a bit more in depth about children and melatonin (even though it all deals with studies involving children with disabilities, so it might not be useful for parents of children without disabilities).
I was on Ambien for almost 2 years. It became quite addictive and I misused it frequently. Finally, I had enough and just stopped taking it and told my doc to never prescribe it again. Melatonin doesn’t really work for me and I’m rather cranky the next day. Does anyone else experience a bad mood?
That’s a good question, Darla – I’ll be interested to read what others say.
If you don’t mind me asking, is there something that’s currently working for you, in regards to sleep aid?
I work nights so I actually use melatonin on a regular basis to help keep me sleeping for more than 3 hours during the day. I bought mine at a herbal store for under $10. It works wonders. I wouldn’t suggest it to someone who really didn’t need it though as its like putting wood on a fire thats roaring. I found this website helpful, mainly as it talks about dosage. It explains why you’re cranky or groggy after taking it.
http://www.talkaboutsleep.com/circadian-rhythm-disorders/circadian-rhythm-sleep-disorders/10-how-to-use-melatonin-correctly.htm
Thanks a bunch for sharing that link, Lindsay
Once I realized the strips I used were no longer in stock, I checked out both Wal-Mart (they had a synthetic) and GNC (they had a “vegetarian”) earlier this week. I found some at both stores that I thought looked like an OK deal, but I’m holding off to make a decision.
My 8 year old takes medication for ADHD but was having problems going to sleep. I was worried that her pediatrician would give her a prescription sleep aid but instead he suggested Melatonin. I was amazed that it works so well for her. She has been taking it for 2 years now. She is never groggy in the morning and she says it helps her mind slow down so she can sleep. We started with 1 mg and worked up to 3 mg. I even use it occasionally and sleep so well with it. I always buy it at GNC. They have the 1 mg pills that dissolve under your tongue (cherry flavored).
Hi Laura, thanks for sharing
I’m glad it works for your daughter. Speaking of GNC and cherry-flavored melatonin, I was there a few days ago checking out the stock and I think I saw the kind you’re talking about (I also learned the difference between synthetic and vegetarian melatonin during that trip, ha).
Well, I was problems for weeks on can’t get to sleep and only sleeping for maybe 3 hours before waking and staying up all day and be exhausted.I took 3mg of melatonin to help me with my sleep issues.AND I found no luck i did’nt fall asleep with it actually i counldn’t sleep at all. I got no sleep that night so my doctor said, I t wasn’t strong enough for me.Now i’m taking Ambien CR. It really works falling asleep but i woke up at 5:30 in the morning, so maybe I need a higher dose?Or i should try Lunesta,
Hey Stacey –
I’m sorry to hear the melatonin didn’t work for you. As for the Ambien and Lunesta, everyone reacts differently to medications and it’s usually a trial & error type of process when you and your doctor try to find the one that works best for you. For what it’s worth, though, here’s my experience with both: I’ve always had sleep problems. I tried Ambien a couple of years ago (I can’t remember now whether it was CR or not) with no success. It didn’t help me fall asleep, it didn’t keep me asleep – it was basically as effective as taking a tic tac. I then tried Lunesta and fell in love with it. Lunesta helped me fall asleep very quickly, and as far as I can remember, I stayed asleep throughout the night.
Have you talked to your doctor about your thoughts on dosage or switching to Lunesta?
I have been having a hard time getting to sleep and seem to wake up every 1 1/2 hours or so. I bought the Time Released 5 MG melatonin as the pharmacist suggested that. I took it 2 nights and it didn’t do anything. I’m wondering if I just need to take it for several nights for it to take effect – or if I dare just take 2 pills which would be 10 MG. I would think the dosage would also have something to do with a person’s weight wouldn’t it?
@ CJ – I’m sorry you’re not having any luck with it; unfortunately, I don’t think it’s one of those things where you have to take it for a while before it starts to take effect. Before you increase to 10, give your doctor a call. It may just be that melatonin isn’t going to work for you.
I tried melatonin for a while, because I have problems falling asleep. But after a few days I felt really strange in my head, like everything was more dream-like. So I stopped taking it and everything went back to normal.
@ Masenka – I’m sorry it didn’t work for you. Is there anything you’re trying now to help with sleeping?
If you have trouble sleeping why not try something that really works?
There is a product called “Sleep Once Again” that is a healthy alternative to expensive sleeping pill
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Try it now and get a good night sleep every night, every time, i swear by it. Currently they are doing a trial backed by a 30 day guarantee.
My days and nights are backwards I’m so far off schedule now, partly because I do not work at a day job due to partial disability. I’ve used up to 9 mgs. of melatonin with no appreciable effects. However, that’s not the whole story. I am 55 now, around age 40 I was told my pineal gland is calcified (so i DO have rocks in my head). Since the pineal gland secretes and regulates melatonin where does this leave me. I know elderly people do not get as much good sleep and it has been speculated that calcification of the pineal gland is part of the problem.
Can anyone tell me what i can do to find a safe, “green” way to get decent sleep. I would be so glad to figure out if I am just stuck with rocks in my head or if there is a way to get around a defective pineal gland??!!
@ Leslie D. – Hmm…have you talked with your doctor specifically about why the melatonin might not be working for you? That seems like a pretty big dose, and if it’s not working, it sounds like whatever’s going on should be looked at by your doctor.
Other natural sleep aids include using scents like lavender, but just like with melatonin, those methods have varying results for people. For example, personally, lavender really helps me, but I’ve talked with people it hasn’t helped.
I recently quit daily/heavy use of cannabis after about 2 years. I used it throughout the day and very much so at night right before sleep to just knock myself out.
I am 21, and i am not looking for the typical, ” this could be a underlying prob for many other mental issues”. I am healthy, getting a great education at a university and just a normal guy.
In college I have also had a increased in my drinking habbits. I have a few strong drinks a couple nights a week, usually if i do not have the cannabis to deliver the knock out blow for a good rest and productive next day (which alcohol does not provide).
Anywho, I have done significant research and have come to the conclusion that marijuana is addictive and will have withdrawl symptoms for some people, me included. Now sleeping is EXTREMELY annoying sober and i need to get into a natural routine without meds or anything. Think melatonin for 2-4weeks each night to help aid in sleeping and getting a new routine would be beneficial?
@ Anon420 – Well, I’m not a doctor so I can’t really tell you if I think melatonin would help you get back into a regular sleep routine; however, I can share my own experience: Shortly after I wrote this original post, I ran out of the melatonin strips I’d been taking (it was a small pack – if I remember correctly, there were about 15 strips in it). So, a couple of weeks ago I bought some more (the tablets this time – much more bang for my buck) and during the past two weeks I’ve been in bed roughly by midnight and up by around 7 a.m. This is kind of a big deal for me. (If I were describing my sleep pattern three or four months ago, it would have been “Um…in bed before daylight, up after noon.” Or “…up a few hours later.” Either way, not really regular or healthy.)
Naturally, I’m going to say “Talk with your doctor about any concerns or anything new you want to try” because, really, you never know. It has worked for a lot of people, and it’s not been so successful for others. It may very well work for you. And I admire your determination to get back into a regular sleep pattern – I don’t think I even knew what that was in college
appreciate the quick response and dealing with many grammer errors in my first post ha!
Oh well, i went out and bought a bottle of 3mg melatonin with 25mg L Theanine and i have taken 2 of the pills with no success (i am still awake). Looks like i may have to tough this one out and just wait to I get readjusted to the normal cycles.
Thanks for the help and good luck all.
sweet dreams.
I read that rozeram can be given in twenty times the recomended dose. According to my pill book. that says to me it is garbage. at 100.00 a bottle I refuse to pay for garbage. Damn drug companies
@ David N – Eek. Well, that’s definitely one of the things I like about melatonin – it’s not expensive. Of course, that wouldn’t matter if it didn’t actually work for me, so I feel for folks who have to pay more for prescriptions.
Been taking Melatonin from 300 mcg to 3 Mg every night for 10 yrs. I have not seen studies on long term use and I am now questioning my usage. It is after all a hormone and powerful. It does work for sleep. I think it is best to take sparingly or take lowest dose possible.
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Hi,
I just wanted to let you all know that the melatonin is made in strips called sleep once again… there is a free trial going on now online its $5.00 for shipping and you get 3 packets of the strips ( 3 month supply) You sleep sooooo good with these it is the best. I have had the worst time trying to sleep, my doctor wrote me prescriptions and they wouldn’t do the trick, either I would not fall asleep or I would wake up an hour after taking the pills, but with in 30 minutes of taking the strip I was OUT. I woke up the next morning and felt like I slept all day, it felt great! Good luck to all of my fellow insomnia sufferers.
Yeah, I use the name Foggy but never thought how appropriate it now seems to be when I cannot sleep!!! I never in my many decades of life had sleeping problems. But I am on Ciprofloxacin for a bladder infection. I believe the Cipro is my real problem which I believe is causing my problems. Need to suffer another 3 days of that stuff before I can stop.
I have a small prescription for Ambien which I took the last two nights. GREAT SLEEP!!! Thought I would try 3 mg of Melatonin thinking it would be less risky just in case stopping Cipro fails to return sleeping.
Yes, it is less risky but much less effective! I CANNOT GET TO SLEEP USING 3 mg of Melatonin. Maybe I need a higher dosage.
Never in my wild imaginations did I ever expect to have sleeping problems. Got to look into strips if I can find them and also need to get an extended prescription of Ambien.
I’ve been on lorazepam for twenty years for sleep disorder. I have reduced my dose to 3 mgs per night, but want to switch to melatonin. Since I have to discontinue lorazepam SLOWLY can I take melatonin while I begin the cut back (.5mg 2 weeks at a time.)Any experience with this? Please.
@ Susan – I’m sorry, I’m not really sure how that would work (I’m not a medical professional). Do you have an appointment with your doctor any time soon? If you do, and find something out, feel free to stop back by and share with us!
Melatonin gets me to sleep but doesn’t keep me asleep. what will help this?
@ Bob – Hmmm. How many milligrams are you taking? And have you talked with your doctor about this?
I am an 18 year old college student and have been suffering from insomnia for years now. I don’t want to take a strong prescription sleep aid, and nyquil and benedryl don’t even do it for me anymore. My dad gave me melatonin and it works AMAZING. i sleep all night and I don’t need a nap the next day. It does give me pretty vivid dreams though and if I try to stay awake after taking it I develope a nauseous feeling