A sound sleep, just the right amount – it sounds great! At times we might be enjoying many nights of sound sleep, however there are times when some of us may experience insomnia or trouble sleeping. Many things aid in a good night’s sleep from eliminating use of technology the hours before bedtime to also eliminating any food intake.
Our body naturally produces a hormone called melatonin in the pineal gland of the brain, it is then released into the bloodstream. Darkness triggers the pineal gland to start producing melatonin, hence why computer or phone screens can hamper our ability to fall asleep.
Johns Hopkins sleep expert Luis F. Buenaver, Ph.D., C.B.S.M. shares:
“Melatonin levels rise about two hours before bedtime…create optimal conditions for it to do its job by keeping the lights low before bed. Stop using your computer, smartphone or tablet—the blue and green light from these devices can neutralize melatonin’s effects. If you watch television, be sure you’re at least six feet away from the screen. Turn off bright overhead lights too.” (source: JH Medicine)
But what about those nights we are having trouble falling alseep?
Melatonin as a supplement can be beneficial but is best used in short time periods for situations like jet lag, anxiety before and after surgery or big event, delayed sleep-wake phase disorder, or changed work shift/schedule. It is also beneficial for some sleep disorders in children. Why use only for a short period of time? The National Center for Complementary and Integrative Health issues a warning that “relying on melatonin could simply mask another problem”. For instance, a hormonal imbalance, sleep apnea, or a mental health need.
If taking a melatonin for short term use, there is a pill supplement – natural (from the pineal gland of animals) and synthetic (manmade). It is important to consider the dosage as too much could have side effects such as nausea, sleepiness (when you need to be alert), headaches, dizziness. (source: Alaska Regional Hospital). A melatonin supplement can interact with other medications you are taking, and is best to inquire with your health professional.
Rather than take a supplement, have you considered natural steps you can take to improve how you fall asleep and having a sound sleep? If you are interested in exploring steps you can take to getting a sound night of sleep naturally, attend this 1-hour workshop on Sound Sleep on Sunday, March 7th at 4pm EST/1pm PST. Learn more here.
Please note: The information presented here is not to advocate for use of a melatonin supplement but rather bring to light information about a supplement ~3 million in the U.S. are taking (source: JH Medicine).