Find the right melatonin supplement. Your body establishes its melatonin production and release cycles soon after you were born. As you age, melatonin production can decrease or simply fail to match your required sleep-wake cycles. When this happens, you may find it difficult to fall asleep in a timely manner or stay asleep throughout the night. You can naturally train your brain to produce adequate levels of melatonin at the right times and restore your ability to sleep by taking supplements. Taking a supplement about a half-hour before you want to fall asleep can immediately start to reverse your inability to sleep. Here are five excellent supplement brands for your consideration.
Natrol offers eight distinct forms of melatonin in dosages ranging from 1 to 10 mg. The time-release and fast-dissolving formulas are the most popular based on their ability to work for people with hectic schedules. Many of the formulas contain additional supplements, such as vitamin B-6, L-Theanine, valerian root and vitamin E, to further support your body’s ability to rest after a stressful or busy day.
This company offers four unique melatonin supplement options: tablets, time-release tablets, sublingual and vegetarian capsules. The basic tablets come in 1 to 10 mg, while the other options only go up to 5 mg at the highest level. The sublingual form is most popular because of its fast-acting characteristic and unique orange or peppermint flavor options.
Nature’s Bounty melatonin comes in regular tablets and capsules, bi-layer tablets, rapid-release soft gels, gummies and quick-dissolve tablets. The dosage options come in 1, 3, 5 and 10 mg strengths and vary for each formula. The favored 5 mg dual-release formula includes stacked rapid-release and extended-release dosages to help keep you resting all night long.
Regular and vegetarian capsules, tablets, chewable lozenges and liquid drops in 1 to 10 mg formulas make up the melatonin supplement product line for NOW Foods. Many of the formulas contain vitamin B-6, magnesium and niacin for increased sleep support. The chewable lozenges are the most popular because of their fast-acting formula and light peppermint flavor.
Puritan’s Pride offers a wide range of melatonin supplement options, including timed-release, quick-dissolve and bi-layer formulas. The options come in soft gel, tablet and liquid form in 1 to 10 mg strengths. For both the liquid and quick-dissolve options, you can choose between the cherry and strawberry flavors. A unique complex vitamin with melatonin, calcium, magnesium, valerian root, hops, chamomile, taurine and passion flower provides all the supplements you need to sleep well all night long.
You may need to try several supplement options to find the right type and dosage for you. You can start at the lowest 1 mg dosage and slowly move your way up until you fall asleep fast and stay asleep for the entire night. With the right dosage and timing, you should wake up feeling refreshed, not groggy.
If you keep regular sleep and wake times, your body may eventually learn to produce adequate melatonin at the right times, negating the need for additional supplementation. You can keep a sleep journal to gauge the effectiveness of the melatonin and determine the need for ongoing supplements.
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