Can I Take Melatonin Twice in One Night
When yous're constantly waking up in the centre of the night and wasting the terminal of your precious sleeping hours broad awake, reaching for a bottle of melatonin may seem like a bang-up idea. It's readily bachelor, and information technology's supposed to assistance you sleep . . . correct? Slumber deprivation can make this logic seem audio, just experts say taking melatonin in the middle of the nighttime can really make your sleep schedule fifty-fifty worse.
Michael Breus, PhD, a slumber specialist and clinical psychologist, explained that, while taking melatonin is more often than not safety and may help you autumn back asleep, popping the supplement afterward you've already gone to bed can cause you to experience groggy in the morning, which sort of defeats the purpose of taking information technology in the first place. "Melatonin is not a sleeping pill. It's a sleep regulator," Dr. Breus told POPSUGAR. "It changes the fourth dimension your body wants to sleep."
He also cautioned that taking an incorrect dose of melatonin tin can have adverse effects. "At too high of a dose, [melatonin] causes nightmares," Dr. Breus said. He typically recommends 1.5 milligrams for adults and warned that many melatonin supplements contain much more than that.
Max Kerr, DDS, a board-certified dental sleep medicine specialist with Sleep Better Austin, agreed that if your sleep schedule is relatively normal, taking between 0.3 and 2 milligrams of melatonin an hour before bedtime should help you migrate off to sleep. If you demand a hard reset of your cyclic clock — because yous're working shifts or suffering from jet lag, for example — Dr. Kerr explained that taking 5 milligrams of melatonin can help you fall asleep faster and improve the quality of your slumber.
Taking the proper dose of melatonin can help reduce any negative side effects, including headaches, dizziness, and nausea. Only if you find yourself reaching for a supplement often, information technology's important that you talk to your doctor. Every bit Dr. Kerr explained, if you wake upwardly every forenoon feeling like yous could fall correct back asleep or you tin't office without your forenoon java, you may be experiencing chronic sleep deprivation. Snoring, waking upwards gasping for air, and struggling to fall slumber or stay comatose are also scarlet flags. "It is estimated that up to ane billion people worldwide endure from [sleep apnea], so it is of import to go checked if you take difficulty sleeping," Dr. Kerr told POPSUGAR. "The adept news is that much of the trouble tin can exist treated by something as unproblematic as a nighttime mouthpiece that is covered by almost medical insurances."
Other lifestyle changes y'all could try at home to promote better sleep include creating a relaxing bedtime routine, getting regular exercise, and reducing your caffeine intake. Yet, if you've tried changing your habits and still find yourself turning to melatonin on a consistent basis, consulting your md or a sleep specialist is likely the best path to a truly restful dark of slumber.
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Source: https://www.popsugar.com/fitness/can-i-take-melatonin-in-middle-night-47720201
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