Melatonin: What You Need to Know About This Sleep Hormone

Melatonin: What You Need to Know About This Sleep Hormone

Do you struggle to fall asleep at night or wake up feeling refreshed? If so, you're not alone. Insomnia and other sleep problems are becoming increasingly common in our fast-paced world. However, there's a hormone that can help regulate our sleep-wake cycle and improve our sleep quality: melatonin. In this article, we'll dive into what melatonin is, how it works, and how you can use it to improve your sleep.

What is Melatonin?

Melatonin is a hormone produced by the pineal gland in the brain. It's often referred to as the "sleep hormone" because it helps regulate our circadian rhythm, the internal biological clock that tells us when it's time to sleep and wake up. Melatonin levels naturally increase in the evening as it gets darker, signaling to our body that it's time to sleep. As the sun rises and it gets lighter outside, melatonin levels decrease, signaling to our body that it's time to wake up.

How Does Melatonin Work?

When melatonin levels rise in the evening, it signals to our brain that it's time to sleep. This causes us to feel sleepy and relaxed, making it easier to fall asleep. Melatonin also has other effects on the body, such as reducing core body temperature and reducing alertness, both of which can also contribute to sleepiness.

In addition to regulating our sleep-wake cycle, melatonin has several other health benefits. For example, it's been shown to help reduce anxiety and depression, lower blood pressure, and improve immune function. It's also a powerful antioxidant, helping to protect cells from damage caused by free radicals.

How Can You Use Melatonin to Improve Your Sleep?

If you're having trouble falling asleep or staying asleep, melatonin may be able to help. Melatonin supplements are available over-the-counter and can be taken orally to help improve sleep. However, it's important to talk to your doctor before starting any new supplement, especially if you're taking any medications or have any underlying health conditions.

Melatonin supplements come in different forms, including tablets, gummies, and liquids. The best form for you will depend on your personal preference and any specific health needs you may have. It's also important to consider the dose of melatonin in the supplement you choose. The recommended dose of melatonin varies depending on the individual, but a common starting dose is 1-3mg taken 30 minutes before bed.

It's also important to keep in mind that melatonin supplements can cause side effects, especially if taken in large doses. Some common side effects include headache, dizziness, and nausea. In rare cases, melatonin can also cause more serious side effects, such as hallucinations or changes in mood.

In addition to melatonin supplements, there are several other strategies you can use to improve your sleep. For example, practicing good sleep hygiene, such as maintaining a consistent sleep schedule and avoiding screens before bed, can help regulate your circadian rhythm and improve sleep quality. Regular exercise and stress management techniques, such as mindfulness or deep breathing, can also help improve sleep.

To finish up

Melatonin is a hormone that plays a key role in regulating our sleep-wake cycle. By increasing melatonin levels in the evening, it signals to our body that it's time to sleep, making it easier to fall asleep and stay asleep. Melatonin supplements are available over-the-counter and can be a useful tool for improving sleep, but it's important to talk to your doctor before starting any new supplement and to consider any potential side effects. In addition to melatonin supplements, practicing good sleep hygiene, and incorporating other strategies, such as regular exercise and stress management techniques, can also help improve your sleep quality.

CBT-I: A Long-Term Sleep Fix

Cognitive behavioral therapy for insomnia (CBT-I) is a natural, side-effect-free sleep treatment. It involves relearning your sleep habits and addressing issues that are getting in the way of quality sleep. Studies show that CBT-I works as well as or better than sleep medications and that its effects last after the treatment is done.1

Fill out Dawn Health’s questionnaire to get started with CBT-I right from your computer — no in-person visits necessary. Quality, natural sleep is possible when you embark on a CBT-I treatment journey.