Melatonin: Understanding Your Sleep Hormone
Learn how melatonin regulates your sleep-wake cycle and how to use it safely and effectively.
Melatonin: Understanding Your Sleep Hormone
Melatonin is a hormone naturally produced by your body that helps regulate your sleep-wake cycles.
How Melatonin Works
The Circadian Connection
Your body has an internal 24-hour clock called the circadian rhythm. Melatonin is a key regulator of this rhythm.
Natural Production Patterns
- Evening rise: Usually starts around 8-9 PM
- Peak levels: Occur around 2-4 AM during the night
- Morning decline: Levels drop to nearly undetectable by morning
Natural Ways to Support Melatonin Production
Light Management
Morning Light: Get 15-30 minutes of bright natural light within 30 minutes of waking.
Evening Darkness: Use dim, warm lighting in the evening.
Screen Time Limits: Stop using electronic devices 2-3 hours before bedtime.
Diet and Nutrition
Melatonin-Rich Foods: Tart cherries, walnuts, almonds, goji berries.
Melatonin Precursors: Turkey, chicken, nuts, seeds (tryptophan-rich).
When to See a Doctor
Consult a healthcare provider if you're considering regular melatonin use, have underlying medical conditions, or sleep problems persist despite lifestyle changes.
Focus on supporting your natural melatonin production through lifestyle choices rather than relying solely on supplements.