Finding Your Melatonin Sweet Spot
Sleep issues are incredibly common nowadays, making it hard to fall and stay asleep. Naturally, many people start looking for sleep aids, such as melatonin. While this can be a very useful supplement, it is often dosed much higher than necessary. In this blog post, we will discuss many different ways to support your own melatonin production, as well as how to best use melatonin to support your sleep health.
The Basics of Melatonin
Melatonin is a hormone produced by the pineal gland, a small gland in the middle of the brain. The purpose of melatonin is to regulate our sleep-wake cycle, otherwise known as our circadian rhythm. It does this by responding to light and dark. As the sun sets and the horizon darkens, the pineal gland is stimulated to produce and secrete melatonin. Melatonin quickly rises throughout the body, leading to increased sleepiness. Throughout the night, melatonin wanes, just in time to wake up in the morning.
The biggest thing to remember is that melatonin is dependent on light exposure. We’ve evolved to live in sync with the rising and setting of the sun, but our modern lifestyles can interfere with this, which is why sometimes we need additional sleep support.
The Relationship Between Melatonin and Cortisol
Our circadian rhythm is controlled by two hormones: melatonin and cortisol. As melatonin rises in the body, we start to feel sleepy. However, as cortisol rises, we start to wake up! These two hormones have an inverse relationship, meaning that when one is high, the other the low.
So let’s apply this to sleep. The sun sets in the evening, thus leading to a rise in melatonin and sleepiness. Then, in the early morning hours, melatonin wanes and cortisol rises. This rise in cortisol wakes us up and drives us out of bed. Ideally, our cortisol will then decrease in the late afternoon and early evening, making way for melatonin. Unfortunately, some of our lifestyle habits can interfere with this, so let’s dive into how we can support this circadian rhythm naturally.
Natural Sleep Support
Melatonin is often the very first sleep aid people reach for, but I always recommend trying these options first! They can be incredibly helpful in improving sleep.
Regular Exercise
We all know intuitively that regular exercise is a foundation of health and wellness, but multiple studies have found that regular aerobic exercise improves sleep quality and even reduces sleep issues. It is best to avoid exercise within 2 hours of bedtime though because exercise increases endorphins, which can be very energizing.
Viewing the Sunrise & Sunset
Like we touched on earlier, melatonin is produced in response to light and dark. A useful practice to try out is exposing your eyes to the sunrise and sunset. The specific wavelengths emitted at that time of day are most beneficial at regulating the circadian rhythm.
Reduce Blue Light Exposure
Speaking of light wavelengths, blue light is emitted by artificial lights and electronic devices (phones, laptops, tablets, etc). Blue light exposure directly suppresses the production of melatonin. There are a few ways to reduce your blue light exposure in order to best support your own melatonin production. The easiest option is to night mode on your electronics. F.lux is a great one that I use on my laptop. Other options include blue light blocking glasses and warmer lightbulbs.
Restful Sounds & Stories
I can’t talk about sleep support without mentioning apps and podcasts. I love them so much! There are plenty of meditative apps like Headspace, Insight Timer, and Calm, which can be helpful in relaxing your mind as you lay down at night. However, my very favorite is the Get Sleepy Podcast! Each episode is a short story that helps you gently drift off to sleep. I use it quite a bit for myself.
When Less Is More
So let’s get back to melatonin. Less is more. If too much is used, it can cause grogginess the next day. Unfortunately, most supplements you find in the store are at quite a high dose. Most recently, studies suggest that as little as 0.1-0.5 mg are useful in supporting sleep onset, stating that “the lowest possible dose is best”.
Not only is melatonin often dosed much higher than necessary, but it is also used far too often. It is best used to regulate the sleep-wake cycles in shift workers or travelers dealing with jet lag. For most people, relying on melatonin each night is not addressing the root cause. Additional, individualized support is likely needed.
About the Author
Dr. Hannah is a naturopathic doctor providing whole body adjunctive healthcare to patients in Maine and Massachusetts. She believes every patient has their own unique health journey, which influences her personalized treatment approach. She has a passion for helping women, mothers and families heal and thrive, all while uncovering the root cause of whatever ails them. Her goal is to empower and guide her patients on the path towards healing the mind, body and soul through natural methods of healing. Dr. Hannah sees patients locally in Portland, Maine. Through telehealth, she is happy to serve the people of Lewiston, Ellsworth, Belfast, Bangor, and all the towns in between! She now sees Massachusetts patients through telehealth as well!
Disclaimer
The information provided on or through this website is for educational and informational purposes only. This information is not a substitution for proper and personalized medical diagnosis or treatment. Always seek the advice of your physician or trusted healthcare provider before making an adjustments or changes to your healthcare regimen. Natural medicine is not inherently harmless, and therefore it is important to speak with your healthcare providers for personalized medical advice.