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Melatonin and Sleep: Boosting the Sleep Hormone Naturally and with Supplements

Melatonin, frequently termed the 'sleep hormone,' is instrumental in managing our sleep-wake cycle. Our brains produce melatonin when darkness falls, signaling that it's time for rest. But in our fast-paced world abundant in artificial light and stressful routines, our natural melatonin production might not always meet our needs. Let's delve into melatonin's role and explore ways to augment its levels both naturally and through supplementation.





Why Don't We Always Produce Enough Melatonin?

Several factors may interfere with our body's natural production of melatonin:

  • Light Exposure: Evening exposure to artificial light, especially the blue light from electronic devices, can deceive our brains into thinking it's daytime, suppressing melatonin production.

  • Age: Melatonin production naturally dwindles as we age.

  • Irregular Sleep Schedule: Working shifts or frequently altering your sleep schedule can disrupt your body's internal clock, or circadian rhythm, causing a decrease in melatonin production.

  • Lifestyle Factors: Stress, poor dietary choices, lack of physical activity, and certain medications can also impact melatonin levels.

Natural Ways to Boost Your Melatonin Levels

While melatonin supplements can be a useful tool, you can also promote healthier levels of this essential sleep hormone naturally:

  • Light Management: Reduce exposure to artificial light in the evening, especially blue light. Consider wearing blue light blocking glasses or changing your computer settings if you use screens in the evenings.

  • Consistent Sleep Schedule: Regular sleep and wake times help regulate your internal clock and can improve melatonin production.

  • Healthy Diet: Certain foods, including tart cherries, nuts, seeds, and certain types of fish and grains, contain melatonin.

  • Relaxation Techniques: Practices such as meditation, deep breathing, and yoga can help reduce stress, indirectly promoting healthier melatonin levels.

Optimal Use of Melatonin Supplements

If you're dealing with sleep disturbances, melatonin supplements might provide some relief. Here's how to use them effectively:

  • Perfect Timing: Take melatonin supplements about 30 minutes to an hour before you wish to sleep. Consuming melatonin too early or too late might undesirably alter your sleep-wake cycle.

  • Start Low: Begin with a minimal dose, increasing only if needed. A typical adult dose ranges between 0.2 and 5 milligrams.

  • Short-term Solution: Melatonin is deemed safe for short-term usage, but its long-term effects are less well-understood. Regular need for melatonin supplements warrants a discussion with a healthcare provider.

  • Quality First: Not all melatonin supplements are the same. Choose those from trusted manufacturers that avoid unnecessary additives.

Always consult a healthcare provider before beginning any new supplement routine to weigh potential risks and benefits.


We'd love to hear your thoughts and experiences. Have you tried melatonin supplements or made lifestyle changes to boost your melatonin levels? How do you ensure a healthy sleep-wake cycle? Share your thoughts in the comments below!

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