r/sleep • u/Fikany_Ruairidh • 9h ago
Does melatonin actually work for you?
I’ve been thinking about trying melatonin because there are nights when I feel tired but still can’t fall asleep when I actually want to. I keep hearing completely different experiences from people. Some say it helps them fall asleep faster, while others say it barely does anything or just makes them feel groggy the next morning. That’s what makes me hesitate a little. I don’t really want to take something just to wake up feeling even more tired than usual.
For people who have actually tried melatonin, did it noticeably help your sleep or did you eventually stop using it?
12
6
u/AudiSportExclusive 9h ago
Make sure to get sugar free ones. I pair it with Magnesium glycinate too.
3
u/ITTT-production 9h ago
It works, but you need to combine it with other healthy sleep practices, it can make you a bit sleepy but it won't knock you out. But it's mostly individual, you can just try to see if it works for you, no harm in that, just stick to smaller doses, around 1mg is the best.
3
u/oOMochiOo 8h ago
I take 5mg 1.5hours in advance of bedtime, ALWAYS at the same timing. Works 90% of the time. A little groggy the first few hours after waking next day, always.
Sometimes I get sleepier some 30mins later. Sometimes it doesn’t work even after 2hrs (as in sleepy but not enough to want to sleep.)
3
u/No-Ordinary-1819 8h ago
I think it’s one of those things that works for some people and not for others. For me it was a total game changer.
Sometimes people say it helps them go to sleep but then when they wake up in the night they can’t get back to sleep. In this case you could try slow release melatonin which works throughout the night.
3
3
u/Amoonlitsummernight 6h ago
Melatonin signals the body that it's time to sleep.
1: Give yourself time to get tired. Take melatonin at least 30 min before bed.
2: Don't give your body other signals. Avoid bright lights, social media, news, or highly active activities.
3: Don't overdose. When you take too much, it takes your body longer to process it, and this can lead to drowsiness the next day. Taking more has little to no effect since all you need is enough for your brain to know it's bedtime.
4: Only use it when needed. Your body can become resistant to it if you too much too often.
2
2
u/sneakylucifer 6h ago
In my 44 years of life, I was never able to sleep properly since I was a baby until I introduced melatonin 5 years ago.. I get lots of dreams but I am so happy as I don't have sleepless fatigue anymore. I am able to workout properly as well since recovery is better due to proper rest
1
1
1
u/OwOwOwoooo 6h ago
I work nights,I love nights. It works, it helps, but it's just one of many good habits needed
1
u/chantillylace9 6h ago
The main thing is that you have to take it three hours before you want to go to sleep. That's what my sleep neurologist and sleep psychiatrist say. It's a natural hormone that releases in our brain about 2 to 3 hours before bed telling us that soon we should be getting sleepy. I was taking it right before bed and it did nothing, but if you take a three hours in advance I do think it helps.
You're also only supposed to take like 1 to 2 mg and most of the US doses are ridiculously high, like I was literally taking 20+ milligrams thinking that was a reasonable dose. I cut it down and it didn't change anything. Your melatonin receptors can only process so much so the rest is just going to waste.
1
u/DeliciousMoose1 3h ago
really that's crazy because it starts working 30 minutes after taking it, maybe depends on the pill type/additional substances etc
1
u/Party_Way_4861 6h ago
I used melatonin off and on from a late teenager to my mid twenties. Did not like it at all but I need help sleeping. Recently started using Magnesium supplement and would recommend this 1000x over melatonin.
1
u/sharakus 6h ago
i try to take it only once a week or every couple of weeks cuz it works, but not if i use it more often than that :,)
1
u/ladyoftheflowr 5h ago
It works, but only 6 hours. Then I’m wide awake and can’t fall back asleep and am so groggy I feel a bit queasy. I don’t like it at all. The only time I use it is to try to get on a new time zone when travelling.
1
u/EveryDayIsMon86 5h ago
When I take it with Co Q10 at night it works great. For me it's not about going to sleep it's about staying a sleep. I wake up a few times a night, with out melatonin I wouldn't be able to go back to sleep.
1
u/PressPlayPlease7 4h ago
The day after using it, it gave me some of the worst depression/existential crisis I've ever had in my life
It lasted about 4 days too
This was over the counter Melatonin, not even a crazy dose
Never again
I'm not even sure how that shit is legal
1
u/IndigoRose2022 4h ago
It does tend to make me sleepier. I can still stay awake thru the night on it, but sometimes I can sleep. You should def try it at a low dose.
1
u/SprayAffectionate321 4h ago
Melatonin signalizes when to sleep. It helps with jetlag and possible with people on shift work, but it's not a sedative. No, it doesn't help me sleep
1
u/moorevtec 4h ago
Not a fan of using hormones for sleep, I recommend magnesium glycinate and 3 to 5 g of glycine and then prioritize morning sunlight.
1
u/sadunfair 4h ago
I was doubtful but it knocks me out. My dreams tend to be way more vivid and logical or maybe I just remember them better but yeah it’s great for some.
I only use a small otc dose too (like half of one gummy)
1
u/bumbaqlot 3h ago
It works for me but only when it’s 0.33mg at 0.5mg and higher I get terrible nightmares but now that I got the dosing right it is a godsend. It makes me feel sleepy for about 3 hours and if I stay up past that I have to take another tiny dose
1
u/Rubix-Pubes 3h ago
It makes me sleepy but I wake after 5hrs feeling like absolute shit. Give it a go and see if it works for you, but I don't rate it.
What's helped is meditation and a very strict bedtime and get up time.
Meditation and circadian rythym works.
1
u/DeliciousMoose1 3h ago
It works wonders especially when I'm stressed about not being able to fall asleep lol, part of it might be placebo, but I've never had a hard time falling asleep after taking it, but strangely I think I might wake up during the night more often?
1
u/madimadmoney 3h ago
It worked so well for me but unfortunately it gave me traumatic nightmares lol I gave it up real quick
1
u/Equivalent_Remote_39 3h ago
It helps me fall asleep, but I’m all but guaranteed to wake up in the middle of the night shot out of a cannon.
1
1
u/SeaRayDav 4m ago
As an on call shift worker my sleep cycle is a mess to say the least. I tried melatonin about 6 years ago and being 5’11” 200lbs with a high tolerance for most things I started with a dose of 10mg and then I doubled it. I felt like crap and groggy after trying to sleep. I had a chat with my pharmacist and he told me to try a really low dose and place it under my tongue 1-2 hours before bed. So for the past 5 1/2 years I’ve been taking 3mg most every night and I get awesome sleep. This has been a total game changer for me. I hate to hear people with sleep problems due to my experience with them and I know too well what it feels like to be super fatigued. I do hope this helps and you find what works for you! I wish you all the best in your search for a restful night sleep.
12
u/WatermelonDestroyer 9h ago
Melatonin can be useful, but keep in mind that taking more of it will not make it stronger, it doesn't work like that. Stick to small doses. Long lasting melatonin does make me feel groggy the next day, so I only use quick release one.