Insomnia

What Makes Us Sleepy? Understanding Melatonin and Sleep Cycles

Melatonin, often called the "sleep hormone," plays a crucial role in regulating your sleep-wake cycle. As daylight fades and night falls, your body naturally begins producing melatonin, which peaks around midnight and stays elevated until approximately 3:00 AM. After this peak, melatonin levels gradually decline, signaling your body to transition toward wakefulness.

To support this natural process, a low-dose melatonin supplement, such as Calm (3mg), taken about two hours before bedtime (e.g., at 8:00 PM), can enhance melatonin levels in your brain. This additive boost works in harmony with your body's production to help you fall asleep and stay asleep more effectively. But why 3mg instead of higher doses like 10mg or 20mg? Studies show that oral melatonin supplementation can increase your body's natural melatonin levels by up to 60 times. Excessively high doses can lead to side effects such as anxiety, severe nighttime awakenings, and persistent daytime drowsiness—all of which disrupt restorative sleep.

Your brain’s melatonin production is also closely tied to light exposure. Sunlight during the day signals your brain to delay melatonin production until it’s dark, aligning your sleep cycle with the natural environment. However, insufficient sunlight during the day or excessive exposure to artificial light (such as screens) after sunset can confuse your brain, delaying melatonin release and making it harder to fall asleep. You can increase your sun exposure using a therapy light for 15-30 min in the morning while getting ready for the day. Thi is especially useful during the winter in northern states.

To learn more about the role of melatonin and light exposure in sleep health, visit SleepFoundation.org or explore additional resources on the impact of light on sleep.

What Steps Can I Take to Get More Sleep?

Improving your sleep quality often involves simple yet effective lifestyle changes. Here are two key strategies to enhance your sleep, along with product recommendations that can help:

1. Avoid Alcohol Before Bedtime

While alcohol may initially seem to promote relaxation, it disrupts critical sleep stages like REM sleep, leaving you feeling fatigued the next day. Breaking the habit of evening alcohol consumption can significantly improve sleep quality.

Product Recommendations:

• Alcohol-Free Nighttime Relaxation Teas: Try Sleepytime Extra Herbal Tea or Pukka Night Time Tea for a calming alternative to alcohol that promotes sleep.

• Sleep Journals: Use a Sleep Journal to track your progress and identify patterns that affect your sleep habits.

If alcohol is interfering with your sleep, consult a professional for guidance.

2. Eliminate Caffeine After 12 PM

Caffeine can impact your ability to sleep for up to 16 hours after consumption. Reducing your intake and cutting off caffeine after noon can help regulate your sleep-wake cycle.

Product Recommendations:

• Decaffeinated Coffee Options: Replace your afternoon brew with Lavazza Decaf Espresso or Swiss Water Process Decaf Coffee for a flavorful, caffeine-free alternative.

• Herbal Caffeine-Free Beverages: Enjoy a soothing cup of Rooibos Tea or Chamomile Tea in the afternoon or evening.

• Coffee Substitutes: Try Teeccino Herbal Coffee Substitute for a rich, caffeine-free coffee alternative.

• Gradual Caffeine Reduction Tools: Use a Caffeine Tracker App or a Smart Mug like the Ember Temperature Control Mug to keep your drinks warm and encourage mindful consumption.

Gradually cutting down on caffeine can prevent withdrawal symptoms like rebound insomnia, making the transition smoother.

Chamomile tea - This kind of tea helps promote sleepiness, helps you relax, and reduces anxiety. It has antioxidants which help reduce inflammation and can lead to better sleep over time. Just use caution, more is not better in this case.  Large amounts of fluid intake before bed can increase the likelihood of needing to get up and use the restroom. 

One cup warm milk at bedtime - Milk contains tryptophan and melatonin. Tryptophan is the building block of serotonin and melatonin. Melatonin is the hormone partially responsible for sleep, and serotonin is partially responsible for feeling a sense of calm. By warming the milk, you are forcing yourself to drink it slowly which, in and of itself, can be soothing. Lastly, the protein in milk can help you stay asleep if you haven’t eaten enough that day. Just use caution as dairy is notorious for causing constipation. Don’t turn it into chocolate milk either; chocolate has caffeine and will actually keep you awake.

2 oz turkey before bed - This is the same principle as drinking milk to help with sleep. Turkey contains tryptophan, which turns into melatonin. It also contains a good amount of protein which helps people fall asleep and stay asleep. If turkey isn’t a good option for you or you are a vegetarian, almonds are a great option.

Turn off blue light on electronics - The blue light emitted by our computer, phone, and tablet screens tells our brains that it is daytime. This means the natural hormones that are normally released after the sun goes down are released later, causing difficulty with falling asleep. A special screen mode for computers, phones, and tablets that reduces or eliminates blue light can help avoid insomnia. Other ways you can minimize this blue light exposure is by using blue light blocking glasses, or by setting your night mode on your device from sunset to sunrise. Here are instructions on changing this setting on iphone, and android.

Amazon Affiliate Disclosure
As an Amazon Associate, I earn from qualifying purchases.