Occasional Sleeplessness & Insomnia
Before slipping into bed, sit up comfortably with your eyes closed. Take a deep, easy breath and imagine yourself awakening refreshed and energized. If you are able, keep the lights off or dim. Use blue light blockers whenever possible.
Place 0.5 to 3 mL under your tongue 15-30 minutes prior to bedtime.
Allow your Intelligent Melatonin™ to be absorbed for the next two to three minutes as you sit up straight, close your eyes and notice your breathing. Feel the gentle weight of gravity inviting your entire body to rest.
Get into bed only when you begin to feel sleepy.
Remember that some awakening during sleep is perfectly normal and natural.
If you are able, keep the lights off or dim. Use blue light blockers whenever possible.
Place 0.5 to 3 mL under your tongue if you have time to sleep for at least three more hours.
Allow your Intelligent Melatonin™ to be absorbed for the next two to three minutes as you sit up straight, close your eyes and notice your breathing. Feel the gentle weight of gravity inviting your entire body to return to rest.
It is best to stay out of bed - remaining sitting up and resting or meditating instead - until you feel sleepy again.
If you remain groggy for more than 10 or 15 minutes upon arising, experiment with reducing subsequent doses.
Follow both sets of suggestions above. As a general guide, limit the total amount of Intelligent Melatonin™ to three mL per night, and five mL per 24 hours. Do not drive or operate machinery within four hours after taking Intelligent Melatonin.
Managing Jet Lag
Stay hydrated. The U.S. Aerospace Medical Association recommends drinking 8 ounces of water for each hour of air travel. Eat lightly, avoiding the high-salt and high-fat entrees served by some airlines. Also try to avoid alcohol, caffeine and sugary drinks.
Whenever you have the opportunity, stand up. Walking and stretching will stimulate your circulation - and also reduce your risk for blood clots.
When it is bedtime at your destination, place 0.5 to 3 mL under your tongue and let it absorb for two to three minutes.
Reduce your exposure to background light, close your eyes, and rest or sleep if you are able.
During the day, expose yourself to as much natural daylight as you can.
Obtain adequate exercise no later than three hours prior to bedtime.
Place 0.5 to 3 mL under your tongue 15-30 minutes prior to bedtime.
Allow your Intelligent Melatonin™ to be absorbed for the next two to three minutes as you sit up straight, close your eyes and notice your breathing. Feel the gentle weight of gravity inviting your entire body to rest.
Get into bed only when you begin to feel sleepy.
Maintain this routine for three to five days as needed, and repeat when you return home.
Children
A number of small, short-term research studies have confirmed melatonin’s effectiveness for children with special needs. For example, melatonin may be helpful in regulating disrupted sleep-wake patterns in children with developmental disorders like autism. Further, melatonin appears to have a good safety record for both special needs and healthy children when used on a short-term basis under the supervision of a pediatrician. Currently, however, there is insufficient research to determine if ongoing, long-term use might adversely affect normal development. In addition, a regular sleep aid at such a young age could result in psychological dependence that might encourage unnecessary reliance on sleeping medications later in life. Parents interested in melatonin supplementation for children should weigh potential benefits against possible adverse effects with the guidance of a knowledgeable pediatrician.
Nursing Mothers
It is normal and natural for parents to have concerns about the sleep of their infants and babies. Keep in mind that during the first few months of life, babies’ sleep systems are not fully developed. In fact, they do not begin producing their own melatonin for approximately three or four months. During this period, babies depend on receiving melatonin from their mother’s breast milk. It is important, then, that nursing mothers practice healthy sleep habits and avoid exposure to excessive light at night to assure they are producing adequate amounts of melatonin. Wonderfully, early research has found that laughter is one way to increase the melatonin content of breast milk. Supplementation with melatonin is also an option. Your pediatrician can help to guide you in this matter.
PROMOTING REM SLEEP & DREAMING
although frequently overlooked, REM sleep and dreaming are essential to our health and well-being. It appears that our brain solves problems, removes useless information, and organizes our memory during REM sleep. Most Intelligent Melatonin users will gain an increased REM and dreaming benefit by following the guides under "Occasional Sleeplessness and Insomnia" For those who want to attempt a more adventurous dream experience we offer the following protocol. We don't recommend doing this more than once per week:
Arrange to awaken briefly four or five hours into sleep.
Keeping all lights off or dim, place 0.5 to 3 mL under your tongue.
Allow your Intelligent Melatonin™ to be absorbed for the next two to three minutes as you return to sleep.
If possible, let yourself awaken naturally and gradually, without an alarm clock.
Linger in your grogginess for a few moments, allowing dream images to arise.
Keep notes of dreams or dream images in a dedicated dream journal. Studies show that the simple act of acknowledging your dreams can have significant health benefits. We recommend using an ADA approved mouthwash as a last step before getting into bed at night.
Other Medical Conditions
Research suggests that melatonin supplementation may be useful in the treatment of a number of other medical conditions, including cardiovascular disease, premenstrual syndrome (PMS), acid reflux (GERD), macular degeneration, shiftwork syndrome, delayed and advanced sleep phase syndrome, multiple sclerosis, diabetes and certain types of cancer. Consult a knowledgeable physician to learn more.
Household Pets
There is a paucity of good research available at present on the use of melatonin in household pets. There is however anectdotal evidence suggesting benefits for anxious dogs and those with noise phobias or nocturnal seizure activity. A case report (1999) in The Journal of the American Veterinary Medical Association offers the following guidelines for dosing melatonin for your beloved pooch:
We recommend starting at 1mg and titrating the dose up as needed. The Intelligent Melatonin in your hand is much more potent than the melatonin used in 1999. We have found no reliable data to support using melatonin tablets over liquid melatonin in canines.
What is
the right dosage for you??
Intelligent Melatonin is formulated to deliver the cleanest, highest potency melatonin. As such, we recommend that you follow the instructions contained in this guide, working your way up from a low dosage until you find the right amount for you. Every person's effective doese is different, even from day to day, so proceed accordingly. We recommend that you start with a dose of 0.5 mL, with a maximum dose of 3 mL as needed.
A Smarter Way of Sleeping
Did you know?
Fact No. 1
Melatonin is a supplement not a substitute.
Melatonin is a sleep health supplement, not a sleep health substitute. It is best used as part of a personalized sleep health program that addresses the biological, psychological and environmental factors that impact your sleep.
Fact No. 2
One size does not fit all.
One size does not fit all. Effective doses for melatonin's various uses differ from person to person. It may be necessary to try different doses taken at different times in order to determine how best to meet your needs.
Fact No. 3
Less is more.
For most melatonin use, less is more. A dose of 0.5-1.0 mg is typically sufficient to increase nighttime levels to that of a healthy young adult. Some individuals or purposes may require more, and some less.
Fact No. 4
Not all melatonin is created equal.
All melatonin is not created equal. Most melatonin products on the market contain food grade melatonin, which can be considerably less potent and reliable than pharmaceutical grade melatonin.
Fact No. 5
You may need additional advice.
If you are pregnant, lactating, taking medication, or have a medical condition, consult with a knowledgeable healthcare provider prior to using melatonin. Discontinue use and consult with your healthcare provider if any adverse reactions occur or for use beyond 4 weeks. Do not drive, operate machinery, or consume alcohol while using melatonin.
Fact No. 6
Melatonin may increase dreaming.
Melatonin may increase dreaming, including vivid and even intense dreams. Dreaming is a natural and healthy component of nightly sleep. Dreams promote emotional healing, deep muscular relaxation and the formation of long-term memory.
Fact No. 7
Timing is subjective.
A small subset of the population will find taking Intelligent Melatonin earlier in the evening, like 2 hours before bed, works better. We encourage you to discover for yourself which dosing time is best for your body.
Dr. Sahar Swidan
Dr. Adam MillerThank you for your purchase. We can't wait to continue the conversation.
