Melatonin Sleep Benefits, Dossage and Side Effects
How melatonin can improve your sleep quality.
What is Melatonin?
Melatonin benefits as a health supplement and for sleep
Most people are now turning to Melatonin supplements because the primary benefit of Melatonin supplementation is the ability to help them get to sleep easier and improve overall sleep quality. When you do not have enough sleep, this can lead to fatigue during the day, lack of alertness, poor attention and concentration as well as generally diminished cognitive functions. So, people use Melatonin supplement as a sleep aid or as a nootropic for lucid dreaming states.
At present, Melatonin is regarded as one of the most important anti-aging supplements available, also known to improve a number of cognitive functions related to memory consolidation, daytime alertness and creative thought. Melatonin has strong antioxidant effects that may help strengthen the immune system. The other health benefits of Melatonin may include:
Strengthens immune system 
Promotes mood 
Supports overall cognitive function 
Reduces stress and anxiety due to sleep deprivation 
Helps with jet lag 
Lowers blood pressure levels 
Improves heart health 
Improves eye health 
Relieves the symptoms of menopause 
Helps with breast cancer 
Helps with bladder dysfunction or prostate cancer 
Helps promote sleep in children with ADHD or autism 
Helps people who have Alzheimer’s Disease 
Melatonin supplements may help people with disrupted circadian (sleep) rhythms, such as people with jet lag or those who work the night shift, and those with low melatonin levels, such as some seniors and people with schizophrenia, to sleep better.
It also helps control the timing and release of female reproductive hormones, meaning to help determine when a woman starts to menstruate, the frequency and duration of menstrual cycles, and when a woman stops menstruating (menopause). Low levels of melatonin may help recognize women at risk of a pregnancy complication called pre-eclampsia.
How melatonin works
Consideration, dossage and side effects of melatonin
Melatonin is usually considered to be well-tolerated and safe but there might be some side effects associated with its usage such as confusion, abdominal discomfort, headaches, nightmares, excessive tiredness during the day, and sleepwalking. Melatonin may also adversely affect with some medications including blood thinners, birth control pills, diabetes drugs, and immunosuppressants. Consider to take dietary supplements under the supervision of a knowledgeable health care provider.
The usual dosage range for Melatonin is between 0.5 and 5 mg. However, the most commonly used and recommended doses can be between 1 and 3 mg for helping to promote sleep. But the recommended dosage for people with cancer symptoms could be as high as 50 mg per day. You are suggested to seek out doctor advice before considering this treatment route. Again, if you are a new user, start with the lowest effective dose and then only increase after becoming more familiar with the effects, both positive and negative.