How optimal dosage of Melatonin help in Sleep. Side Effects and Foods which has it.

Melatonin a sleep inducer
Melatonin is a sleep inducer

Melatonin is a natural hormone that indicates to the body to get to the bed and to go to sleep. It is used as a supplement for people who are struggling to get sleep and are suffering from insomnia.

Recent studies have shown the results that sleep disorder is a common disease amongst adults and have reported having a sleep of fewer than six hours a day.

This assignment will help us get an idea about the usefulness of melatonin along with its efficacy and how much to intake for proper sleep.

Formation Of Melatonin 

Melatonin hormone is produced in the brain of the human being and is located in the pineal gland. However, as it is a carrier hormone it can be found in other body parts as well, such as in the eyes, guts, or bone marrow.

In modern terminology it is called a sleep hormone as high levels of melatonin can induce one to fall asleep. But in reality, it’s not the melatonin that helps you fall asleep, gives you an impression that it’s the nighttime so that you can relax and go to sleep.

These melatonin supplements are very much popular and can be easily availed from the chemist shop.

Melatonin is a supplement as well which is an antioxidant having great benefits like treating eyes infection, removing the sensation of heartburn or curing ulcers, easing the tinnitus that is harmful to the eardrums, and lastly raising the levels of growth hormones in men.

How does Melatonin work? 

Melatonin works synchronously with the circadian rhythm of your body. Simply circadian rhythm is regarded as an internal clock of our body which indicates us to know it’s the time to sleep, eat or wake up.

Melatonin also helps in regulating body temperature, blood pressure levels, and hormonal levels. These melatonin hormones are making the body reacts to the darkness outside and gives the impression to the brain to get prepare for sleep, thus relaxing the body.

The brain after getting responses binds the nerve activities and induces the receptors to bind together before going to sleep.

Melatonin counteracts in reducing the levels of dopamine which is a hormone that makes you stay awake as well as making changes in the perceptions of day and night in the eyes of the individual.

Natural Sleep Aid : Foods that will help you Sleep

However, it is still unclear how melatonin helps you fall asleep but the research shows that darkness activates the melatonin hormone to induce sleep. On the corollary, light suppresses the melatonin hormone and the knows that it’s the time to wake up.

The people who lack melatonin hormone are facing trouble in falling asleep or are having some sort of sleep disorder.

Numerous factors result in getting low melatonin levels at night like stress or smoking or working in an environment where there is not enough natural light, or old age is also a determining factor for reduced melatonin hormones.

These hormones can be artificially induced by taking melatonin supplements which can normalize your internal clocks and counter the adversities.

Foods That Contain Melatonin 

Are you short in time. Then let us take quick look at foods that contain melatonin

Foods that Contain Melatonin.


  • Salmon Fish.
  • Tuna Fish.
  • Turkey.
  • Chicken.

Dairy Products

  • Cow Milk
  • Toned milk.
  • Yogurt
  • Colostrum Powder.
  • Fermented milk


  • Corn
  • Rice
  • Oats.
  • Barley


  • Cherry
  • Apple
  • Banana
  • goji berries
  • kiwis


  • Almonds
  • Walnut

Did you knew, that so many foods contain Melatonin and can help you in sleeping.

Well I did not knew that. 🙂

I will ask you to look into this research paper, you will get a table which has more foods and also the melatonin content.

Few foods are having naturally occurring melatonin in them. Tart cherries and their juice are great sleeping aids along with the goji berries.

Along with these corns, asparagus, tomatoes, pomegranates, grapes, and olives are excellent sources of melatonin.

Apart from these grains in the form of rice, wheat, or oats that are rolled are excellent sources of melatonin.

Various forms of natural nuts and seeds are having melatonin in them which are very much helpful as like walnuts and peanuts and sunflower or mustard seeds.

The various fruits or drinks that help induce in getting sleep is almonds, turkey, and kiwis.

Analysis Of Melatonin

On getting an overview on melatonin it can be analyzed that it helps in inducing sleep and results show that taking its supplements can help in removing sleep disorder.

This collaborates with the results that show having sleep disorders found that melatonin helps them to reduce the average time of falling asleep by seven minutes.

In many of the studies, also shows that people have reported much better sleep after melatonin is administered to them.

Furthermore, melatonin is helping in curing jet lags which is a kind of sleep disorder and it occurs when the time of the internal clock of the body is not in sync with the new or changed time slots or zones.

This is very much noticeable with the shift workers who are usually changing their shifts and are working at times in which they are supposed to rest or sleep.

Melatonin helps in reducing jet lags by making it sync with the changes that take place with the internal clock of the body.

Further results were disseminated with the people who were traveling at different time zones and scientists have found that melatonin was very much effective in reducing the jet lag effect.

The admissible doses can vary from half milligrams to one milligram and both are equally effective at the reduction of jet lag.

Benefits Of Melatonin

Here you can get quick information.

Benefits of Melatonin

  • Improves Sleep quality
  • Antioxidant.
  • Treatment of Stomach Ulcers
  • Relives Heart Burn
  • Protects retina

Now, keep on reading.

It can help in supporting eye health by lowering the risk of eye-related diseases which are directly related to the age-related muscular degeneration process.

By taking the doses of melatonin helps in protecting the retinas and delaying muscular degeneration.

The antioxidant effects of melatonin help in the treatment of stomach ulcers and to get rid of heartburns.

Thus it is a common medication for acidic reflux and gastric problems. Further, melatonin also helps in reducing the symptoms of tinnitus which is characterized by the constant ringing of the ears, especially at night time while sleeping.

Therefore, by administering melatonin one can get sleep and reduce tinnitus effects in a significant way.

Studies have shown that it has also improved the sleep quality of patients with tinnitus effects.

Melatonin helps in increasing the growth hormones in men named HGH which is naturally released while sleeping.

By administering melatonin in young adults, helps in boosting the Human Gonadotropic Hormone levels drastically and helps in reducing the somatostatin hormones which hinders or inhibits the effects of the growth hormones in young adults.

Optimal Dosage of Melatonin

Melatonin supplements are very common. But you need to take it in the amount that you need.

Here is a table that will hep you understanding the dosage you need.

Starting DosageMaximum Dosage
Children 0.5mg-1mg/day3 mg-6 mg/day
Adults1 mg-5 mg/day5 mg-10 mg/day
Optimal dosage of Melatonin Supplements

It is always advisable, that you should take doctors’ advice before taking any medications.

Now let us see what can happen to you if you take more than the required amount of melatonin supplements

Side Effects of Melatonin

Yes. if you take more melatonin supplement, than required, you will have overdose symptoms.

Common symptoms of Overdose of Melatonin Supplements

  • Nausea
  • Vomiting
  • Dizziness
  • Diarrhea
  • Anxiety
  • Joint Pain

End Note

Studies have shown the results that melatonin is safe and is nontoxic which no issues related to its addiction and should be administered under the guidance of a specialist doctor.

However, these are not recommended for pregnant women or nursing mothers, further its effects are still not clear on children, and as such, these are not recommended for them.