Melatonin helps you reset your sleep cycle and can improve sleep
Melatonin
Updated Mar. 03rd, 2022
Melatonin is a hormone naturally produced by the pineal gland in our brain. It regulates the body's sleep/wake cycles, and optimal levels allow us to have a restful and restorative sleep. Unfortunately, our sleep cycles can easily be disrupted by life events like air travel and shift work, which can confuse the body and alter its natural production of Melatonin.
What does it do?
Melatonin is normally released by our brain in response to lowering light levels throughout the day. Thus, the amount released increases later in the day until it peaks during the night. It is this high level at night that makes us drowsy and ready for bed. In addition to sleep regulation, melatonin also cues the body to release growth hormone and sex hormones, which are used during sleep to repair body tissues and normalize hormone levels.
Melatonin Levels
Although our melatonin levels cycle throughout the day, the total amount of melatonin produced by the body naturally declines as we age. Researchers believe that reduction in melatonin may be partly responsible for the aging process because as it declines so do levels of other hormones that allow the body to repair itself during sleep. Interestingly, low levels of melatonin have also been found in many children with ASD (autistic spectrum disorders). Supplementation has been found to help reduce sleep disturbances in autistic children. For more information on autism, please click here.
Antioxidant
Exposure to free radicals through sunlight, pollution, smoke, and chemicals increases our risk of cancer and promotes the physical signs of aging. Free radicals are unstable molecules with an unpaired electron that are extremely reactive, and damage surrounding cell membranes, fats, and fat-soluble vitamins and nutrients. Fortunately, melatonin is a powerful antioxidant that protects the body from free radicals, and therefore reduces the daily damage to body tissues from the environment. Melatonin is recommended by natural health practitioners for: insomnia, jet lag, aging, cancer, frequent colds and flus, PMS, memory loss, arteriosclerosis, stroke and Alzheimer's disease.
How can I take melatonin?
Melatonin can be purchased in capsules or tablets. They should be taken approximately 2 hours prior to bed to mimic the natural release of the hormone. Sublingual tablets are available for individuals with an impaired ability to absorb nutrients in the digestive tract. If you wake frequently during the night, a sustained release tablet may give you the most beneficial results. It is often a good idea to start with a lower dose first and work your way up to larger ones, to avoid difficulty waking in the morning. If you awake to feel groggy decrease your dosage.
What if I don't want to take melatonin directly?
To enhance the body's production of melatonin without taking melatonin itself there are a few different options. Protein intake is important because it contains the amino acid tryptophan, a precursor to melatonin. A supplement called 5-HTP is an activated form of tryptophan that can also be supplemented to indirectly help with the production of melatonin. For more information on 5-HTP, please click here. Vitamin B6 (pyridoxine) acts in the manufacture of melatonin from tryptophan and serotonin. The absorption of B6 is improved if all of the B complex vitamins are taken along with it. For more information on vitamin B6, please click here.
Important Information
Many prescription medications decrease the body's ability to synthesize melatonin, including: oral contraceptives, estrogen, hydralazine, loop diuretics, penicillamine, theophylline, beta-blockers, benzodiazepines and isonazid. If you are using any of these medications and are having difficulty sleeping, melatonin may help you to once again get a full night's sleep.
Melatonin is a very good product that works very well to assist with a good nights rest.
Hello Lorraine,
Indeed, it does. Melatonin is a great way to naturally support sleep and rebalance your circadian rhythms. Some people can feel groggy so it's important to find a dose that works well for your needs. If you'd like to learn more about sleep supporting supplements, check out our article on insomnia as well as our essential oil article on lavender.
https://www.nationalnutrition.ca/articles/health-concerns/insomnia/
https://www.nationalnutrition.ca/articles/essential-oils/lavender-essential-oil/
Stay healthy & well!
Very informative! I have always been interested in melatonin and I know quite a few people that take melatonin to help them sleep. I didn’t know that you had to take it two hours before bedtime to mimic the natural production of melatonin in your body and I also had no idea that there were alternatives like increasing protein in take if you do not want to start off with the melatonin supplements right away! I definitely learned a lot reading this, thank you so much for sharing!
Hello,
We're glad you were able to learn from out article and understand more about this natural process and how supplementing with melatonin can work alongside your natural production and circadian rhythm. Along with diet, proper sleep hygiene is very important to ensure a proper nights sleep.
Stay healthy and well!
Thank you for this wonderful article. Sleep is a delicate balance that is so easily disturbed. While I have been supplementing with melatonin for some time, I really did not start to see the full benefit until I made changes to my diet and lifestyle. Removing gluten made the biggest difference. As well, the brand can make a big difference, so I tested several brands to find one that works the best for me. Now, the nightly melatonin supplement works wonders and I wake up refreshed.
Hello Katerina,
Sleep hygiene is very important and is often overlooked when it comes to addressing insomnia or restless nights sleep. Tweaking your diet in general or before bed, lifestyle and technology habits and integrating certain supplements, especially if you're lower in a certain vitamin or mineral, can make all the difference. Ensuring you're hydrated throughout the day so you don't wake up thirsty during the night is another big, yet overlooked, remedy.
Sleep well!
I have tried so many strengths of melatonin. I do have a sleep disorder, and I have not ever found a melatonin that works for me.
Hello Sharon,
Thank you for sharing, magnesium, more specifically relax MG, is also good for helping improve sleep quality. Sometimes it's just about finding the right supplement that works for you. You can learn more about magnesium in this article if you'd like:
https://www.nationalnutrition.ca/articles/supplements/magnesium/
https://www.nationalnutrition.ca/articles/supplements/magnesium-which-form-is-best/
Have a healthy day!
I’ve used this for decades, and have graduated to a stronger pill. I’ve had sleeping difficulties for many years. This does give relief.
Hello, Sharon,
Melatonin is a great supplement to take if you're having difficulty sleeping because your body m produces it. However sometimes melatonin can make you feel groggy or if your sleep difficulties are the result of a nutrient deficiency, melatonin may not help much. You can discover other supplements that support quality sleep here: https://www.nationalnutrition.ca/articles/health-concerns/insomnia/
Have a healthy day