Melatonin 101: How Does Melatonin Support Sleep?
Do you sleep like a log when it's time to hit the hay? Lucky you! If not, you may have explored supplementing with melatonin, a natural sleep support, to ensure a restful night's sleep.
Many believe it's the secret to sleepless nights, but melatonin is more than just sleep support or sleep supplement. If you are looking for better quality sleep, it's important to understand what melatonin is, what causes melatonin disruption, and what natural approaches you can use to help fall asleep at night. We don't want you losing sleep over these questions—so let's dive in.
What is Melatonin?
Melatonin is a "sleep hormone" that sends a message that the day is done and time to rest. Melatonin level peaks around bedtime, stays elevated throughout the night, and then falls back to daytime levels in the morning.
You actually may have heard of melatonin already, as it's become a popular supplement in recent years because of an estimated 50-70 million Americans who suffer from lack of sleep.
Disrupting Melatonin Levels
While melatonin production and levels are very much bio-individual, the average person produces enough melatonin naturally when it comes time to hit the hay. But, of course, melatonin production can be disrupted. A primary reason? Simply getting older. Aging is a significant factor in diminishing melatonin levels.
Another big element linked to melatonin disruption may be because we live in a world full of screens. The blue light illuminated from our televisions, cell phones, and computer screens can impact circadian rhythm–a natural process that regulates the "sleep-wake cycle" and repeats every 24 hours. According to studies, blue light actually tricks your body into thinking it is daytime which means your body will not naturally signal that it's time for sleep.
Other factors contributing to sleep disruption could be our everyday habits and lifestyle, such as working odd hours, drinking caffeine late in the day, exercising close to bedtime, or being jet-lagged from travel.
Can Melatonin Supplements Support Sleep?
Many of us have busy schedules and lifestyles, leading people to supplement with melatonin to help support falling asleep at night.
Melatonin may be a short-term way to help some kids get rest while establishing a bedtime routine. It may also help some older children and teens reset sleep schedules after vacations, summer breaks, or other interruptions.
If you are looking for the benefits of a melatonin supplement, then look no further than our Melatonin Sleep Gummies and our Kids Plant-Based Melatonin Chewable Tablets. These delicious chewables combine melatonin with chamomile and L-theanine to make a soothing blend that helps you unwind, sleep soundly and feel refreshed upon waking.
Can You Take Melatonin Every Night?
Melatonin supplements should typically only be consumed occasionally to help with sleepiness, as research on its long-term effects is limited. Be sure to speak with your healthcare provider if you’re experiencing on-going sleep issues.
Natural Ways to Support Sleep
A good night's sleep goes a long way! Sleep deprivation is something to take seriously as it can affect our overall mental and physical well-being.
Sleep Supplements Without Melatonin
If you'd like to support sleep without possibly disrupting your natural sleep cycle, some supplements can support sleep without melatonin.
We offer a variety of nighttime supplements and herbals that support restful sleep without melatonin. These supplements include other vital minerals, like magnesium, to help support relaxation.
- Liquid Nighttime Multimineral
- Magnesium Calm Liposomal
- Magnesium Calm Gummies
- Kids Sleep Gummies
- Valerian Root
- Lemon Balm
While supplements can undoubtedly support in drifting off to dreamland, it's also essential to implement lifestyle changes and habits that support optimal sleep – a.k.a, your bedtime routine. Some steps for creating the right conditions for your eight hours include:
- Sleeping in a room that's totally dark
- Shutting off screens an hour before bedtime
- Exercising in the morning rather than evening
- Commit to a relaxing pre-bedtime ritual like reading, taking a bath, or deep stretching
Finally, if you prefer a late-night snack to wind down, check out MaryRuth's Almond Vanilla "Bedtime Brittle" recipe. It's so simple, so tasty, and so necessary to try! Plus, the almonds naturally contain melatonin, making them the perfect pre-bedtime snack.
Follow along with MaryRuth in this video as she cooks this recipe on Good Day LA, showing you exactly how easy it is to make this delicious bedtime brittle right at home!