Melatonin Dosage Calculator
Calculate optimal melatonin dosage based on age, weight, and sleep issues
🌿 Natural Ways to Boost Melatonin
- •Morning sunlight exposure (regulates circadian rhythm)
- •Dim lights 2 hours before bed
- •Block blue light in evening (reduce screen time)
- •Melatonin-rich foods: cherries, kiwi, milk, nuts
- •Regular exercise (not within 3 hours of bed)
- •Manage stress with meditation or yoga
🚫 When to Avoid Melatonin
- •Pregnant or breastfeeding
- •Autoimmune disorders
- •Taking depression medications
- •Taking blood thinners
- •History of seizures
- •Children under 12 (must consult doctor)
😴 Possible Side Effects
Common: Daytime drowsiness, headache, dizziness
Less common: Vivid dreams, nausea, temporary depression
Rare: Next-day grogginess
Reduce dose or consult doctor if side effects persist
❓ What is Melatonin?
Melatonin is a hormone naturally produced by our body (pineal gland) that regulates sleep-wake cycles. It increases when it gets dark, making you sleepy, and decreases when it's light, helping you wake up.
Melatonin supplements help people whose natural sleep rhythm is disrupted by insomnia, jet lag, or shift work. It's not a sleeping pill but a 'sleep signal', so effectiveness varies by individual.
Important: While melatonin is safe for short-term use, research on long-term effectiveness and safety is still limited. Consult a healthcare professional if sleep problems persist.
⚕️ Medical Disclaimer
This calculator is for informational purposes only and does not replace medical advice. Consult a healthcare professional before taking melatonin, especially if you have underlying conditions or take other medications. Pediatric consultation is essential before giving melatonin to children.
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