Melatonin: Benefits of the Sleep Hormone

Melatonin is a hormone produced naturally in the body that plays a crucial role in regulating your sleep-wake cycle. But melatonin isn’t just a sleep aid—its potential benefits go beyond helping you catch some quality Z's.

How Does Melatonin Work?

Melatonin production is closely tied to light exposure. Production increases as evening approaches and the sun sets that signals to your brain that it’s time to wind down, thus promoting sleep. Conversely, exposure to light, such as blue light from screens, suppresses the production of melatonin, making it harder for you to fall asleep. 

Health Benefits of Melatonin

1. Improves Sleep Quality: Melatonin can help regulate the timing of sleep, making it easier to fall asleep and stay asleep. Melatonin supplements are commonly used to help those with insomnia or jet lag as the additional melatonin beyond what our body produces can assist in resetting your sleep cycle when needed.
2. Antioxidant Properties: Antioxidants help protect cells from damage caused by free radicals that can create other issues in the body, especially as we age.
3. Supports Immune Function: By better regulating your sleep cycle, you can also experience the benefits of a good night’s rest such as improved immune function, mood, and energy.

Natural Ways to Increase Melatonin

• Limit screen time before bed: Reduce exposure to blue light from phones, computers, and TVs at least an hour before sleep.
• Control light exposure: Try to get plenty of natural sunlight during the day and keep your bedroom dark at night.
• Create a bedtime routine: Try a few minutes of relaxing activities like reading, meditation, or stretching to signal to your body that it's time to rest.
• Maintain a regular sleep schedule: Going to bed and waking up at the same time each day can help regulate your body's melatonin production.

When to Supplement

Supplementation should be considered when experiencing conditions that are preventing sleep such as insomnia, jet lag, or illness. Melatonin supplements are often recommended to be taken 30 minutes to an hour before going to bed. 

Whether you choose to boost your melatonin naturally through adjustments in lifestyle and habits or need to use supplements for specific sleep issues, it's important to approach it thoughtfully and, when necessary, consult one of our providers. We all need sleep, so it is important to understand how melatonin works and how to use it effectively in order to get the most out of it and improve our holistic health and well-being.