Do you stay awake all night counting sheeps? Does it take a lot of time for you to go to sleep? Have you heard of melatonin? If not, then this blog bis for you. Millions of people around the world suffer from sleep deprivation (1). Melatonin supplements benefit you to fall asleep faster and improve your sleep wake cycle.
In this blog we will understand what melatonin is. How does it help to fall asleep faster and how to use melatonin for sleep.
What is Melatonin?
Melatonin is a natural hormone produced by the pineal gland in the body. It is known as a sleep hormone due to its role in regulating the sleep cycle. The production of melatonin increases as the light falls and darkness increases. Hence sleeping in the dark is a great way to increase melatonin levels in the body. Melatonin helps to regulate circadian rhythm in the body that helps you fall asleep faster (2).
Factors Causing Low Melatonin Levels
- Alcohol consumption
- Smoking
- Late caffeine intake
- Night shift
- Medication
- Exposure to lights
The Science Behind Sleep Regulation
As discussed, earlier melatonin helps to regulate body’s circadian rhythm which basically is your body’s internal clock. It indicates your body when to sleep, wake and even eat. Melatonin also binds to receptor in your body that helps you relax.
Melatonin binds with receptors in your brain to reduce nerve activity. Melatonin also helps to reduce your dopamine levels, a hormone that helps you to stay awake (3).
Benefits of Melatonin for Sleep for Sleep Disorder
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Non-24-hour sleep-wake rhythm disorder (N24SWD)
People suffering from N24SWD have circadian rhythms that do not synchronize with the 24-hour cycle of day and night. Taking a melatonin supplement an hour before bedtime can help people align their internal body clock with their environment, even in the absence of light and darkness (4).
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Delayed sleep-wake phase disorder (DSWPD)
In this condition people aren’t able to fall asleep until long after conventional or desired bedtimes. It mainly affects adolescents and young adults. Melatonin supplements can help people with the disorder fall asleep faster.
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Insomnia
People with insomnia find it difficult to fall asleep. Melatonin can help you to combat insomnia. A scientific study showed that people with insomnia who consume melatonin found that melatonin significantly reduced sleep disturbances and sleep latency while increasing sleep duration and quality (5).
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Jet Lag
Jet lag is a condition caused by changes in time zone affecting your regular sleep cycle. Melatonin helps to overcome symptoms of jet lag by syncing your internal clock with the time change. A study found that people who travelled through 5 or more time zones found that melatonin helped reduce jet lag (6).
How to Increase Melatonin Naturally
Melatonin is produced by the body in the pineal gland, but certain factors can affect your melatonin production. Let’s find out how to increase melatonin hormone.
- Limit Light Production
Melatonin production is influenced by the brightness of light. Exposure to bright light, especially blue light, can suppress the production of melatonin. Hence avoid exposure to bright light before your bedtime.
- Embrace the Darkness
When it comes to increasing the melatonin levels naturally darkness is your best friend. Darkness triggers your body to produce melatonin. Many sleep experts advice maintaining a dark environment in your bedroom to enhance the production of melatonin.
- Morning Sunshine
Get some sunlight exposure early in the morning. This helps to regulate your circadian rhythm, thus helping in melatonin production.
- Make and Follow a Consistent Sleep Schedule
Follow a consistent sleep schedule even on weekends to help your body regulate its natural melatonin production. Try going to bed and waking up at the same time.
- Develop a Relaxing Bedtime Routine
Develop a calming and relaxing bedtime routine to help your body wind down. This could include things like a warm bath, meditation etc.
- Make Smart Dietary Choices
Foods like tart cherries, pineapple, bananas, nuts and seeds can help you to increase your melatonin levels naturally.
- Exercise
Regular exercise can help you to improve your melatonin production. However, avoid intense exercise close to bedtime.
- Manage Your Stress
Stress can cause your melatonin levels to go down. Hence, to improve your melatonin levels, manage your stress levels with techniques like yoga and meditation.
Conclusion
Melatonin is crucial to fall asleep naturally. It helps you fall asleep faster, regulate your sleep wake cycle and even helps you to manage jet lag symptoms. Although melatonin is naturally produced by the body certain factors like lifestyle, diet and lack of physical activity can impact your natural melatonin production. Melatonin supplement for sleep is the best solution to get some additional help. Choose a natural melatonin supplement and snooze every night.
FAQs
1. Is it OK to take melatonin for sleep?
Yes, it’s ok to take melatonin for sleep. It helps you fall asleep faster.
2. Is melatonin a strong sleeping pill?
Depending on the melatonin concentration it can be a strong sleeping pill.
3. What foods have melatonin?
Foods high in melatonin are
- Tart cherries
- Goji berries
- Eggs
- Milk
- Fish
- Nuts
4 . What is the safest sleep aid?
Melatonin is the safest sleep aid.
