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 naturally occurring hormone that helps support a restful night's sleep.

Many believe it's the secret answer to sleepless nights, but melatonin is more than just sleep support or a sleep supplement.

If you are looking to support quality sleep, it's important to understand what melatonin is, what can lead to melatonin disruption, and what simple steps you can take to help fall asleep at night. We don't want you to lose sleep over these questions—so let's dive in.

What is Melatonin?

Melatonin is a hormone your body naturally produces to regulate the sleep-wake cycle.

Melatonin levels typically peak around bedtime, stay elevated throughout the night, and then fall back to daytime levels in the morning.

What May Disrupt Melatonin Levels

While melatonin production and levels are not one-size-fits-all, the average person produces enough melatonin naturally when it’s time for bed. However, melatonin production can still be disrupted.

A primary reason? Simply getting older. Aging is a significant factor in diminishing melatonin levels.

Another factor linked to melatonin disruption may be that we live in a world full of screens. The blue light illuminated by 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 may not always naturally signal that it's time for sleep.

Other factors contributing to sleep disruption could be our everyday habits and lifestyle, such as working irregular hours, drinking caffeine late in the day, exercising close to bedtime, or being jet-lagged from travel.

Can Melatonin Supplements Support Sleep?

Many people have busy schedules and lifestyles, which leads them to supplement with melatonin to help them fall asleep at night.

Melatonin may be a short-term way for some kids to 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 changes in their routine. 

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 ongoing sleep issues.

Natural Ways to Support Sleep

A good night's sleep goes a long way, and sleep deprivation should be taken seriously, as it can affect our overall mental and physical well-being.

Support Bedtime Calm Without Melatonin

Some supplements can support a calm mood before bedtime without melatonin.

We offer a variety of nighttime supplements and herbals that support calm and relaxation at night without melatonin. These supplements include vital minerals, like magnesium, as well as herbals to help support relaxation.

While supplements can undoubtedly support drifting off to dreamland, it's also essential to implement lifestyle changes and habits that support restful sleep.. Simple shifts can make a big difference:

• Sleeping in a cool, quiet, dark room
• 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!

Putting It All Together

Melatonin can be a helpful tool for supporting your natural sleep cycle, but it works best when paired with consistent habits that signal to your body it’s time to rest. By understanding how and when to use it, you can make more informed choices that lead to restful sleep over time.

For more ways to support restful sleep, check out our blog, Tips for a More Restful Sleep!