EZ Melts Health Blog

Reading Time: 3 minutes Have you ever found yourself unable to fall asleep at night? Or tossing and turning for hours on end?  Well, you’re not alone. In fact, according to the Centers for Disease Control and Prevention, one-third of U.S. adults report that they usually get less than the recommended amount of sleep.  With such a high percentage, it’s no wonder why people are turning to melatonin supplements for help. However, there’s a question that often arises among consumers: Can you overdose on melatonin supplements?  How to Tell If Your Body is Making Enough Melatonin Before we dive into whether or not you can overdose on melatonin supplements, let’s take a look at why people turn to them in the first place.  Melatonin is a hormone produced by the pineal gland in the brain and is responsible for regulating our sleep-wake cycle.  However, there are many factors that can disrupt the production of melatonin. These include everything from stress to certain medications.  This is where supplements come into play. They can help bridge the gap between what our bodies are producing and what we need to get a good night’s rest. How Much Melatonin Should I Take? Determining the right dosage comes down to several factors. These include age, weight, current medications, and health conditions.  For example, individuals with liver disease may not be able to metabolize melatonin as effectively and may need a lower dosage.  One thing is for sure: do your research and compare supplements before purchasing. Not all supplements are created equal, so choose a melatonin supplement that only contains necessary, quality ingredients to support your best sleep. There are also other supplements you can take to support the efficacy of melatonin tablets.  It’s important to speak with a healthcare provider to determine the right dosage for you. It’s important to know how much melatonin to take to avoid any potential risks. The standard dosage guidelines for adults is between 0.5-5 mg depending on individual needs.  However, note that just because a higher dosage is available does not mean it’s safe or necessary. Higher doses can disrupt our natural sleep-wake cycle and lead to side effects. Dosage Recommendations for Children For children, the recommended dosage varies based on age and weight. In general, the recommended dosage for children ranges from 1 mg to 5 mg depending on their age and weight.  It’s important to speak with a healthcare provider to determine the right dosage for your child. Signs and Symptoms of Melatonin Overdose So now, the important question: Can you overdose on melatonin supplements? The short answer is yes.  While it is a naturally occurring hormone in our bodies, too much of it can lead to potential risks. Signs and symptoms of an overdose include nausea, dizziness, headaches, and disrupted sleep.  However, it’s important to differentiate between side effects and actual overdose symptoms. Side effects of melatonin supplements are common and can include drowsiness, headaches, and nausea. If these symptoms persist or worsen, you must speak with your healthcare provider.  Actual overdose symptoms, however, are more severe and may include hallucinations, seizures, and respiratory distress. It’s important to seek medical attention immediately if you experience any of these symptoms. Conclusion Melatonin supplements can be a helpful tool for individuals struggling with sleep issues. However, it’s important to take the necessary precautions to avoid any potential risks.  Always speak with a healthcare provider to determine the right dosage for you and never exceed the recommended amount. If you experience any potential overdose symptoms, seek medical attention immediately. Sweet dreams!

Reading Time: 3 minutes Are you struggling to get a good night's sleep? Do you find yourself tossing and turning all night? You are not alone. Millions of people struggle with sleep issues, especially people who deal with always-on technology, increased screen time, and high-stress jobs. Luckily, there are natural sleep supplements available that can assist you in relaxing, unwinding, and achieving quicker sleep onset.  Here’s a handy guide to 6 ingredients that we consider to be among the top choices to look for in a sleep support supplement. Some of these may sound familiar, but we’re willing to bet you haven’t heard of some of our top suggestions.  Next time you’re shopping for sleep aids, check the label for some of these ingredients and sleep easier. Melatonin Melatonin is the most popular sleep support, albeit not the only one. Melatonin is a hormone our bodies produce that regulates sleep and wake cycles.  Taking melatonin supplements may help reset your internal clock, making it easier to fall asleep and wake up at the right time.  Melatonin is often used to help counter jet lag, as well as shift work sleep disorder. Because the optimal dose of melatonin may vary from person to person, we recommend seeking the advice of a physician or other qualified healthcare provider to determine the right dose for you. L-Theanine L-Theanine is an amino acid that promotes relaxation, lower levels of stress, and a balanced state of mind.  Its unique properties have been shown to support a calm and focused state of mind. These qualities make it an ideal supplement for those seeking a natural way to find balance and tranquility in their daily lives.  L-Theanine works by increasing the production of alpha waves in the brain, which are associated with relaxation and mental alertness. Taking L-Theanine before bed may or can aid in helping you calm down and get ready for sleep. GABA GABA (gamma-aminobutyric acid) is a neurotransmitter in the brain. It helps to calm overactive nerve signals, promoting relaxation and reducing uneasiness.  People who struggle with sleep issues often have low levels of GABA. Taking GABA supplements may help to increase the levels of this important neurotransmitter, leading to better sleep quality. 5-HTP 5-HTP (5-hydroxytryptophan) is a naturally occurring amino acid that is used to make serotonin, a neurotransmitter that regulates mood and sleep.  Low levels of serotonin are often associated with difficulty sleeping. Taking 5-HTP supplements can support serotonin levels, which in turn may lead to improved sleep quality and duration. Lemon Balm Extract Lemon balm is an herb that has been used for centuries to promote relaxation and a healthy stress response.  It is believed to work by increasing levels of GABA in the brain, which helps to calm the nervous system and promote relaxation. Lemon balm can be taken in supplement form, or as a tea before bed. Passionflower Extract Passionflower is an herb that has been used for centuries to promote quality sleep, especially for those with sleep issues.  Like lemon balm extract, passionflower extract is believed to work by increasing levels of GABA in the brain & promoting relaxation.  Passionflower can be taken in supplement form or as a tea. We suggest trying passionflower and lemon balm extract in addition to your daily GABA supplement to further promote good sleep. Conclusion Having trouble sleeping can greatly affect your quality of life, leading to higher levels of stress and fatigue.  Instead of turning to prescription sleep aids, which can be habit-forming and come with a long list of potential side effects, consider giving alternatives with one or more of these six ingredients a try. Melatonin, L-Theanine, GABA, 5-HTP, and extracts from Lemon Balm and Passionflower are all great ingredients to look for in a sleep support supplement.  By incorporating these ingredients into your bedtime routine, you can help yourself get the restful and rejuvenating sleep you need to feel your best.