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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 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 causes melatonin disruption, and what natural approaches you can use to help fall asleep at night. We don't want you to lose sleep over these questions—so let's dive in.
As a part of the sleep-wake cycle, also known as the circadian rhythm, melatonin is a "sleep hormone" that sends a message that the day is done and time to rest.
Melatonin levels peak around bedtime, stay elevated throughout the night, and then fall back to daytime levels in the morning.
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 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 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.
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 interruptions.
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.
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.
Some supplements can support sleep without melatonin if you'd like to avoid possibly disrupting your natural sleep cycle.
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.
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:
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!
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