<h1>Melatonin – dosage, side effects, and experiences</h1>
<p>Melatonin is one of the most popular sleep supplements in the world. But how does it work, what is the correct dosage, and what side effects can it have? In this guide, we'll cover everything essential.</p>
<h2>What is melatonin?</h2>
<p>Melatonin is a hormone naturally produced by the pineal gland during darkness. It is the body's internal "night signal" – as melatonin levels rise, the body begins to prepare for sleep.</p>
<p>Melatonin supplements are particularly helpful for:</p>
<ul>
<li>Jet lag</li>
<li>Shift workers</li>
<li>Difficulty falling asleep</li>
</ul>
<h2>Melatonin dosage – how much?</h2>
<p>Contrary to popular belief, a higher dose is not necessarily better.</p>
<table><tr><th>Purpose</th><th>Recommended dose</th></tr>
<tr><td>Difficulty falling asleep</td><td>0.5–1 mg</td></tr>
<tr><td>Jet lag</td><td>1–3 mg</td></tr>
<tr><td>Shift work</td><td>1–3 mg</td></tr>
<tr><td>Children</td><td>0.5–1 mg (with doctor's recommendation)</td></tr></table>
<p>Melatonin 3mg is the most common dose on the market, but studies show that 0.5–1 mg is often just as effective without side effects.</p>
<h2>Side effects of melatonin</h2>
<p>Melatonin is generally safe for short-term use. Common side effects include:</p>
<ul>
<li>Drowsiness the next morning</li>
<li>Headache</li>
<li>Dizziness</li>
<li>Vivid dreams or nightmares at high doses</li>
</ul>
<p>Does melatonin cause weight gain? Not directly – melatonin itself does not cause weight gain with normal use.</p>
<h2>Extended-release melatonin – what is it?</h2>
<p>Extended-release melatonin is released slowly throughout the night, helping you stay asleep rather than just fall asleep. It is particularly suitable for people who wake up during the night.</p>
<h2>Melatonin and alcohol</h2>
<p>Melatonin is not recommended to be combined with alcohol. Alcohol disrupts sleep, and when combined with melatonin, the effects can be amplified – increased drowsiness, dizziness, and impaired reaction time.</p>
<h2>Melatonin for children</h2>
<p>Melatonin supplements for children have become more common, but they should only be used with a doctor's recommendation.</p>
<h2>Where to buy quality melatonin?</h2>
<p>At ZZZLEEP, you'll find high-quality sleep supplements with fast delivery.</p>
<p><a href="https://zzzleep.fi/products">👉 See our sleep supplements here</a></p>
<p><em>Better sleep every night – that's ZZZLEEP's promise.</em></p>
