In this new series, our PPG-Sleep Medicine providers offer professional perspectives on achieving more uninterrupted, refreshing sleep. In the installment, Amanda Schraeger, NP, provides guidance for choosing the most effective supplement to support your sleep goals.
Watch the video: Slumber shorts: Over-the-counter melatonin supplements
Choosing an over-the-counter melatonin is a patient-centered decision. But there are a few considerations:
Chewable isn’t always better
I do not recommend supplements in gummy form. It’s difficult to make a gummy with the correct amount of ingredients in it, and that's not just melatonin. That is true for all vitamin gummies. If you're wanting to ensure you get a quality dose of what's actually on your bottle, I would recommend a pill or capsule form.
Release options
If you're having trouble staying asleep or later in your sleep cycle, I recommend the extended-release option, which would offer support throughout the night. However, if you’re looking for assistance falling asleep or at the onset of sleep, immediate release is a better fit.
Dosage
As is true with any form of medication, it’s best to start with a low dose and work your way up. Consider starting with 0.5-1 milligrams or one milligram, and avoid going past 5-10 milligrams.
Learn more
Looking for additional guidance on melatonin usage? Check out these blogs on the Parkview Dashboard:
Over-the-counter sleep aids: an overview
Understanding the role of melatonin in sleep
Slumber shorts: How melatonin cues sleep
Slumber shorts: Melatonin pros and cons
If you would like to schedule an appointment with a sleep medicine provider, call 260-266-5260.
