The hustle and bustle of modern living can often get in the way of a good night’s sleep, and the effects of sleep disturbances ripple through every facet of life. Sleep disorders can increase stress, lower productivity, and have detrimental effects on health, both physically and mentally. As someone who’s always been a good sleeper, I’ve personally experienced the impacts of sleep deprivation after becoming a mom. Here’s to melatonin—the magic pill that saved my sleep and could potentially save yours too.
Melatonin: The Sleep Hormone
Melatonin is a hormone that is naturally produced by the pineal gland in the brain [1][2]. It plays a role in regulating the body’s sleep-wake cycle and is often referred to as the “sleep hormone”[1]. It is used to address sleep difficulties, such as insomnia and jet lag, and is unlikely to cause dependence or a diminished response after repeated use[3].
Melatonin, often referred to as the “sleep hormone,” is a naturally occurring hormone produced by the pineal gland in your brain. Its primary function is to regulate the body’s sleep-wake cycle, signaling to the body when it’s time to wind down and fall asleep.
With age, and factors such as stress, the body’s melatonin production may be affected, leading to trouble falling asleep or maintaining a healthy sleep cycle. In our fast-paced society, sleep disturbances are common, and this is where melatonin supplements step in to bridge the gap.
Melatonin for Sleep Disorders
For those grappling with disturbed sleep, such as insomnia disorder or delayed sleep phase syndrome, melatonin administration can be a game-changer. This dietary supplement not only helps enhance sleep quality but also aids in adjusting the timing of our circadian rhythms, the body’s sleep cycle that determines our sleep and wakefulness patterns, it’s also very beneficial for jet lag. Travelers frequently use melatonin to mitigate the effects of crossing multiple time zones, which disrupt the body’s internal clock.
Melatonin and Other Health Benefits
Beyond enhancing sleep quality, melatonin has been reported to regulate blood pressure as some studies suggest that melatonin supplementation can help manage high blood pressure, especially among those taking blood pressure medications.
Melatonin’s benefits also extend to mental health. People suffering from seasonal affective disorder, a type of depression that’s related to changes in seasons, and other depressive symptoms have found relief through melatonin supplementation. Also, melatonin levels might be significantly associated with autism spectrum disorders. Some studies suggest that melatonin treatment could help manage certain symptoms associated with these disorders, but more research is needed to understand the effects of melatonin on autism spectrum disorders fully.
Additionally, research suggests that melatonin may have positive effects on immune function. By strengthening the immune system, melatonin may help protect the body against various diseases and health conditions.
Melatonin has even shown promising effects in neurodegenerative disorders like Alzheimer’s and Parkinson’s disease. It acts as a potent antioxidant, protecting the brain cells from oxidative stress, a major contributing factor in these conditions. This has led to a growing interest in melatonin’s therapeutic potential in managing neurodegenerative diseases.
Personal Insight
What truly piqued my interest, though, was the assertion of my health practitioner friend that melatonin has properties that could combat cancer. According to her, cancer patients were often advised to take high doses of melatonin, sometimes up to 75mg, as it could protect against cell death and even eliminate cancerous cells. This revelation was astounding, and it made me appreciate the power and potential of this humble hormone even more.
Understanding the role of melatonin receptors is crucial to appreciate how melatonin protects cells. Melatonin crosses the blood-brain barrier and binds to receptors in the brain to produce its sleep-inducing effects.
From its impact on sleep problems to potential benefits in complementary and integrative health, melatonin appears to be a versatile ally in promoting better health. Always remember to consult with a healthcare provider when considering melatonin treatment to ensure its safety and efficacy for your unique circumstances.
My Journey with Melatonin: Sleep Aid and Health Benefits
Before I become a mother, I was fortunate to be a good, sound sleeper, effortlessly drifting into deep sleep every night. However, becoming a mom brought new challenges that disrupted my sleep pattern, leaving me constantly sleep-deprived. This change, combined with the inevitable worries that come with parenthood, began to take a toll on my well being.
In search of a solution, I was introduced to melatonin and magnesium supplements, which I began to take regularly every night. The combination worked like a charm, transforming my sleep experience significantly. Not only did it help me fall asleep faster, but it also allowed me to reach and maintain the deep REM sleep stage. This sleep phase is crucial for our body’s rejuvenation process as it facilitates cellular repair and regeneration, essential for maintaining youthfulness and overall health.
My journey with melatonin was also greatly enriched by the use of the Oura Ring. The Oura Ring is a wearable tech device designed to monitor various health metrics, including sleep patterns, heart rate, and more. It offers detailed insights into different sleep stages, including light sleep, deep sleep, and REM sleep. This data is extremely useful in understanding how well you’re sleeping and identifying any potential sleep disturbances.
Because of the Oura Ring, I’ve managed to gain deeper insights into the quality and structure of my sleep. The ring allowed me to compare my sleep patterns on nights when I took melatonin supplements versus when I didn’t. The difference was quite noticeable. When I took the supplements, the Oura Ring data showed longer and deeper periods of REM sleep. This indicated that my body was more effectively rejuvenating itself, leaving me feeling refreshed and revitalized each morning.
Moreover, with the help of melatonin and magnesium supplements, I was able to extend my sleep duration to a healthier range of 8-9 hours each night. This longer duration of sleep, especially in the REM phase, further facilitated the “kicking out” of bad cells from my body, fostering a healthier and more vibrant me.
The introduction of melatonin into my routine not only helped alleviate my sleep deprivation but also empowered me to better understand and take control of my sleep health. It has played a vital role in promoting the deep, restful sleep necessary for me.
Understanding the Importance of REM Sleep
As I’ve mentioned before, one of the major benefits of melatonin lies in its ability to promote REM sleep. This is the phase where the magic truly happens—the body rejuvenates, the cells rest, and harmful cells are expelled. This deeper sleep is also the key to staying young and aging slower.
Many people are light sleepers who don’t reach this deep sleep and REM phase. Without this vital rest, the body is unable to detox and rejuvenate effectively. If we wish to keep our bodies functioning optimally, understanding the importance of deep sleep and how melatonin can help us achieve it is crucial.
Melatonin Dosage and Types
While I personally take 15-20mg of melatonin, it’s important to remember that the effective dosage varies from person to person. The key to successful melatonin supplementation is in finding the right dosage and form that suits you. From pills and liposomal versions to the ones that dissolve in your mouth (the ones I personally prefer), there’s a wide array of melatonin supplements available. It’s worth noting that not all brands have the same effectiveness. So it’s crucial to find one that works for you.
Melatonin Supplements: Choosing the Right One for You
What works for one person might not work for another. It’s essential to start slowly and observe how your body responds to different types and doses of melatonin supplements. Gradually adjust your dosage based on your observations and needs. Some might find that a lower dosage works perfectly for them, while others might need to up their dosage to experience the full benefits of melatonin.
The brand of melatonin supplement can also make a significant difference. I personally trust and use melatonin from Nature’s Night and also recommend reading this article on the Sleep Doctor’s website (Dr. Michael Breus is a sleep guru).
The Controversy Around Melatonin
While melatonin is generally considered safe, it can interact with certain medications and may cause side effects such as dizziness, headache, and nausea[4].
The misconceptions and controversies around melatonin mainly revolve around concerns about its side effects and potential risk of dependency. I’ve discovered that while melatonin supplements can lead to daytime drowsiness for some people, this is usually due to other issues and does not apply to everyone. In my case, it doesn’t make me feel groggy at all, on the contrary, I actually feel more energetic when I wake up in the morning after taking it the night before.
Critics can also argue that regular use of melatonin supplements can lead to the body producing less of this sleep hormone naturally. I’ve found that my natural sleep patterns haven’t been disturbed by my melatonin use. Rather, I experience deeper REM sleep and feel more rested and rejuvenated in the morning.
It’s also worth mentioning that many articles written against melatonin are reportedly sponsored by pharmaceutical companies, causing a bias in public opinion. But as someone who’s experienced the benefits firsthand, I stand by the positive impacts of melatonin supplementation.
Coaching Sessions
I am currently offering one-on-one coaching sessions to help individuals who may be facing challenges in achieving their goals independently. My goal as a coach is to guide and support you in every step of your journey, while also holding you accountable for the actions you take towards achieving your desired outcomes.
Whether you want to improve your health and wellness, establish better habits, or achieve personal and professional growth, I can provide you with personalized attention, a customized approach that suits your unique needs, and the necessary tools and motivation to help you reach your full potential and transform your life.
Conclusion
In conclusion, melatonin is much more than just a sleep aid. It’s a hormone that regulates the body’s sleep-wake cycle, helps with various health conditions, and plays a crucial role in maintaining overall well-being. Despite the misconceptions, the benefits of melatonin supplements are vast and varied, and their potential is still being explored.
Understanding and exploring the potential of melatonin has been an enlightening journey for me. It’s not just about falling asleep faster or staying asleep longer, although those are certainly significant benefits. It’s about a holistic approach to health, where good sleep is just the beginning. Melatonin has the potential to bring balance to our health in multiple ways—from reducing blood pressure, improving immune function, and even potentially helping combat serious diseases. It’s a testament to the body’s incredible capacity to heal and thrive when given the right support.
There is still much to learn about melatonin’s benefits and how to best harness them. As always, it’s essential to seek advice from healthcare professionals before starting or changing any supplementation regimen. But one thing is clear: melatonin is more than just a sleep aid. It’s a key to unlocking our body’s healing potential, improving our sleep quality, and ultimately, enhancing our quality of life.
FAQ
Melatonin is a hormone that your body produces naturally, and it signals to your body that it's time to sleep.
Melatonin has helped me achieve deep, restful sleep, also known as REM sleep. This is particularly crucial for rejuvenating cells and maintaining overall health.
Beyond improving sleep quality, research suggests melatonin may regulate menstrual cycles, alleviate symptoms in Alzheimer's and Parkinson's patients, and even play a role in combating cancer.
The Oura Ring is a smart ring that tracks sleep patterns, heart rate, and other health metrics. It can provide insightful data about the quality and quantity of your sleep.
Melatonin works by signaling to your brain that it's time to sleep, helping regulate your body's sleep cycle or circadian rhythm.
Some research suggests melatonin treatment could help manage certain symptoms associated with autism spectrum disorders, but more research is needed.
Melatonin can potentially interact with certain diabetes medications, blood thinners, and medications for gastroesophageal reflux disease.
Some research indicates that melatonin might have a role in lowering blood pressure, but more investigation is needed.
Melatonin can aid in adjusting the timing of our circadian rhythms, which can be particularly beneficial for conditions like jet lag.
Yes, melatonin is known to improve sleep quality by helping you transition into deep, REM sleep more effectively.
Yes, melatonin is commonly used as a dietary supplement to help improve sleep quality and manage sleep disorders.
With a positive approach and a motivation mindset, you will reach your health goals, no matter how hard they may seem at first. Learn more about my one-on-one coaching program here.
