Melatonin in Older Adults: Complete Usage Guide

Melatonin has become one of the most popular options for older adults to improve sleep. However, there is a right way and a wrong way to take it. If you are not careful, you could end up causing more harm than benefit.

What Melatonin Is and How It Works

Melatonin is a hormone naturally produced in the pineal gland of your brain. It is part of your natural sleep–wake cycle by regulating your circadian rhythm.

The Natural Process

During the day, light entering your eyes suppresses melatonin production, signaling your brain to stay awake. At night, when natural light decreases, your body begins producing melatonin again.

Key function: Melatonin acts like the "key that starts the sleep engine," telling your brain when it is time to sleep.

Changes with Age

Younger adults generally produce adequate amounts of melatonin. However, as we age, we naturally produce less melatonin, making it harder to fall asleep.

Proper Dosing for Older Adults

Recommended Dose

Proper dosing is crucial to obtain benefits without side effects:

Initial dose: 0.5 to 1 milligram
Maximum dose: Up to 1.5 milligrams if there is no benefit at the initial dose
Timing: Only at the start of the night, never in the middle of the night

The Problem with Commercial Doses

Many over-the-counter supplements contain excessive doses:

Common commercial doses: 3–10 milligrams
Extreme doses found: Up to 60 milligrams
Reality: These doses are significantly higher than what you need

Side Effects of Overdose

Taking too much melatonin can cause several adverse effects:

Nightmares
Headaches
Irritability
Stomach pain
Nausea
Next-day sleepiness

How to Choose Quality Brands

Regulation Problem

Melatonin is not regulated by the FDA, which can result in:

Highly variable amounts in supplements
Some brands with too little active ingredient
Others with excessive amounts
Possible contamination with substances like serotonin

Certifications to Look For

Choose products with quality verifications:

USP (United States Pharmacopeia)
NSF (National Sanitation Foundation)
Recommended brands: Herbatonin (100% organic with correct dosing)

Important Drug Interactions

Medications That May Interact

Consult your doctor before taking melatonin if you use:

High blood pressure medications
Diabetes medications
Antidepressants (SSRIs)
Immunosuppressants
Contraceptives

Special Caution

It is essential to speak with your primary care physician before adding melatonin as a sleep aid, especially if you take multiple medications.

Natural Alternatives to Melatonin

L-Theanine

Origin: Amino acid found primarily in teas and some mushrooms
Benefit: Helps relieve anxiety and stress
Effect: Provides an extra nudge to help you fall asleep

CBD

Benefit: Improves anxiety and stress levels
Important clarification: It will not make you feel "high"
Effect: Promotes sleep by reducing stress

Natural Sleep Optimization

Discover Your Chronotype

Your chronotype is your natural inclination for when your body wants you to go to bed and wake up. It is based on when melatonin production starts and ends for you specifically.

Benefit: Sleeping according to your natural chronotype makes it easier to fall asleep.

Keep a Consistent Schedule

Fundamental Rules:

Go to bed at the same time each night
Wake up at the same time each morning
Include weekends
Maintain the routine for at least 3 weeks

Benefits of a Consistent Schedule:

Regulates your natural internal clock
Makes it easier to wake up naturally
Improves overall sleep quality
Prevents fragmented sleep
Protects deep sleep stages

Sleep Hygiene: Beyond Melatonin

Factors to Avoid

Melatonin is not a magic solution if you have poor sleep habits:

Using electronic devices in bed
Alcohol consumption close to bedtime
Inadequate bedroom environment
Lack of a relaxing bedtime routine

Psychological Dependence

Although melatonin does not create physical dependence, it can cause psychological dependence. If you get used to taking it every night, you may develop anxiety when it is not available.

When Melatonin Does Not Work

Important Reality

Melatonin simply does not work for some people. If that is your case, the natural alternatives mentioned above may be more effective.

Comprehensive Approach

Combine multiple strategies:

Respect your natural chronotype
Keep consistent schedules
Consider natural alternatives
Improve your sleep hygiene
Consult healthcare professionals

Melatonin can be a valuable tool for improving sleep, but it should be used correctly and as part of a comprehensive approach to sleep wellness.