How Much Melatonin Should I Take?
For many of us, a restful night’s sleep is the ultimate treat after a long day of work, school, play, socializing and all the other activities that keep us busy from morning ’til night. But we’ve all been there before: lying in bed, counting sheep and trying to relax, willing sleep to come … but after minutes or even hours, you’re still awake and watching the clock tick on. During these moments of restlessness, melatonin may be able to help you relax and finally drift off into dreamland. So, what exactly is melatonin and how much of it should you take to help you sleep? Read on to find out.
What Is Melatonin?
Melatonin is a hormone your body naturally produces that plays an important role in your sleep and overall wellness.1 It is produced and released in your brain at varying levels throughout the day, increasing in volume when it’s dark out and decreasing when it’s light. Your body starts increasing melatonin production a few hours before bedtime, reaches peak melatonin levels in the middle of the night and sharply declines as morning arrives. Melatonin helps regulate your circadian rhythm (the 24-hour internal body clock that affects sleep patterns, hormone production, body temperature, eating habits and more), signaling to your body that it’s time to quiet down and relax before bedtime.2
You can help your body with natural melatonin production by turning your lights down a couple hours before you go to bed. Turn off or dim bright overhead lights and avoid screen time as you get closer to bedtime. The harsh, bright blue and green lights from your cell phone, laptop or other devices can limit melatonin production.3 You might consider using a blue light blocker or wearing blue light glasses. Want a pro-tip for stimulating melatonin production and keeping your circadian rhythm regular? Sleep experts from Johns Hopkins recommend exposing yourself to sunlight by going outside or sitting by a window during the morning and afternoon, as it can help keep your body clock on track.3
Although your body naturally produces melatonin, you can also take it in a supplement form, typically orally as a tablet, capsule or gummy. Many people look to melatonin supplements to help promote relaxation and a healthy sleep cycle.1
How Much Melatonin Should You Take?
Melatonin dosage recommendations range from 1 mg to 10 mg.4 When it comes to taking melatonin to aid in your sleep schedule and promote restfulness, more is not necessarily better. Taking too much melatonin in the evening can lead to feeling drowsy and groggy when you wake up—not the ideal, bright-eyed and bushy-tailed effect you are hoping for.5 Because the optimal dosage of melatonin can vary by person, you may find it’s best to start off with a smaller dose and gradually increase it if need be.
Centrum Gummy Rest & Rejuvenate is a gummy supplement that contains 5 mg of melatonin to support your sleep cycle*†. With collagen and blueberry, blackberry and other natural fruit flavors, this gummy is tasty and helps replenish collagen (a key nutrient for your skin) while you get a restful sleep. Adults may take up to two Centrum Rest & Rejuvenate gummies, which adds up to 5 mg of melatonin, at least 30 minutes before your desired bedtime. Do not take more than this recommended amount.
If you are unsure if melatonin is right for you and your sleep habits, speak with a health care provider first.
Get the Restful Sleep You Deserve
A restful, deep sleep shouldn’t be a once-in-a-while thing. You deserve to replenish your body and wake up rejuvenated each and every morning. Of course, sometimes added stress at work, a big event on the calendar or a super busy day can leave your mind wired as you lay your head on the pillow. Even when you’ve done everything you can to relax before bed, from completing your self-care routine to dimming the lights to relaxing with a book to sipping sleepy time tea, sometimes sleep simply evades you. It happens to the best of us—and a melatonin supplement may help.
Whether you’re jet lagged from a long trip away from home or jazzed about an exciting meeting in the morning, Centrum Gummy Rest & Rejuvenate can provide the 5 mg of melatonin you may need to help you gently fall asleep.
†Melatonin helps support a healthy sleep cycle by naturally promoting sleep and relaxation for occasional sleeplessness.
*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
1. Melatonin. Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-melatonin/art-20363071. Accessed 10/26/21.
2. Melatonin and Sleep. Sleep Foundation. https://www.sleepfoundation.org/melatonin. Accessed 10/26/21.
3. Melatonin for Sleep: Does It Work? Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/melatonin-for-sleep-does-it-work. Accessed 10/26/21.
4. Melatonin: Dosage, Reviews & Safety. American Sleep Association. https://www.sleepassociation.org/sleep-treatments/melatonin/. Accessed 10/26/21.
5. Melatonin: How Much Should I Take for a Good Night’s Rest? Cleveland Clinic. https://health.clevelandclinic.org/melatonin-how-much-should-i-take-for-a-good-nights-rest/. Accessed 10/26/21.