Have you been getting enough sleep? A poor night’s sleep can leave you fatigued during the day, lowering your energy and productivity. If you’ve been struggling to sleep through the night, melatonin may help you fall asleep and stay asleep. Here’s what you need to know about melatonin.
What is Melatonin?
Melatonin is a hormone that regulates your sleep and is often called the “sleep hormone.” It is produced naturally in the pineal gland, and its levels fluctuate throughout the day and night. An increase in melatonin in the evening signals that it’s time to sleep, while a decrease in the morning signals that it’s time to wake up.
How Does Melatonin Work?
Melatonin controls your circadian rhythm, or internal body clock, which regulates sleep and wakefulness. This rhythm is influenced by sunlight: as the sun sets, melatonin production increases, making you feel sleepy. It also affects blood pressure, body temperature, and nerve activity. If melatonin production is low at night, it can be difficult to fall asleep.
In the morning, sunlight stops melatonin production, helping you wake up and feel alert.
What Reduces Melatonin?
Several factors can reduce melatonin production, making it harder to fall asleep:
- Stress
- Smoking
- Aging
- Shift work
- Limited natural light during the day
- Exposure to blue light or bright light at night
To boost melatonin naturally, get plenty of sunlight during the day—eat breakfast or lunch outside if possible—and reduce exposure to bright lights in the evening. Turn off electronics at least an hour before bed to allow melatonin production to increase.
Melatonin in Food
Melatonin is also found in some foods. Eating foods high in melatonin can help increase your body’s levels and promote sleepiness. Examples include eggs, fish, nuts, strawberries, tomatoes, and mushrooms. Eating these foods for dinner may help improve your sleep at night.
Melatonin Supplements
If you continue to have trouble sleeping, melatonin supplements are available over the counter. Typical doses range from 1-5 mg, though some go as low as 0.05 mg or as high as 10 mg. Take melatonin 1–2 hours before bedtime to help regulate your sleep schedule.
Melatonin supplements can improve sleep quality and duration, help you fall asleep faster, and assist in resetting your circadian rhythm. They are useful for managing insomnia, adjusting to new time zones, or switching between day and night shifts.
Sound Sleep Medical
Melatonin plays a key role in regulating your body’s internal clock. If you struggle with falling asleep or staying asleep, increasing melatonin may help. You can promote melatonin naturally by reducing evening light exposure, eating melatonin-rich foods, or taking supplements. Visit Sound Sleep Medical to learn more about melatonin and how to achieve a restful night’s sleep.
