Melatonin Can Be Your Best Friend
I want to give a big shout out to our good friend melatonin!
With all of the stress and anxiety that the COVID-19 pandemic is causing, melatonin might just be your best ally during these difficult times to help you get that restful sleep you’re likely so desperately needing.
Most people are familiar with the primary benefit of melatonin, improved sleep, but don’t completely understand why it works or even knows that there are a host of other benefits that melatonin offers besides some good Zzz’s!
Unfortunately, melatonin deficiencies are not an uncommon thing especially as we get older. Similar to many other hormones in the body, we lose our ability to produce melatonin as we age and as a result, our sleep and health can suffer.
Some signs you might be a low melatonin producer…
Light, anxious, or agitated sleep
Waking up easily or difficulty falling (back) asleep
Poor dreaming
Feeling unrested in the morning
Anxiety or hypersensitivity
Tense muscles, especially at night
Does this sound like you? If so, you could have a melatonin deficiency. However, you should always consult your healthcare provider first before initiating any treatment!
How does melatonin do all of the magical things that we know and love? First, you should understand that melatonin induces sleep. This is an important point to remember! It shortens the time that it takes to fall asleep, but has almost no effect on deep sleep.
After you take melatonin you may notice that your body feels a lot more relaxed. This is a real effect and is not just in your head! Melatonin causes a profound relaxation of muscles and nerves which helps to improve sleep overall.
Other lesser-known benefits and effects of melatonin:
Potent antioxidant which protects us against free radical damage
Increases growth hormone levels
Increases thyroid hormone levels
Reduces excessive cortisol activity
Reduces spasms of intestines
Stimulates the immune system
Reduces inflammation
Optimal melatonin doses are actually much lower than most people are aware of or see on their supplement bottles. I’m telling you the truth when I say that 0.1-1mg per night is all most people really need to achieve more restful sleep! This will save you money and help prevent you from having any signs of melatonin excess such as a shorter but deeper sleep of 3-4 hours, intense dreaming, or excessive sleepiness the next morning. If you’re taking a sublingual form (my favorite), take it 10-30 minutes before bed or if you have a pill form, take it 30-60 minutes before hitting the hay.
Want a pro tip on how to beat jet lag with melatonin? Double or triple your regular dose the first three days after arriving at your destination and then take 1.5-2 times the dose the next three days. Once you’ve done all of that, then go back to the regular dose... easy as that! This is a great way to quickly get your body and sleep in sync, especially if you are traveling internationally and have crossed multiple time zones.
Click the link below to schedule a complimentary discovery session or an appointment at our office located in Rancho Mirage, CA. Whether it's melatonin related or other hormone issues that you’re dealing with, I would love to help!
PMID: 17875243, 11268363, 10721059