Both endogenous and exogenous melatonin can help improve your sleep quality if you avoid the pitfalls and understand how to make them work for you.
Effect of light on melatonin production and rhythm
Melatonin, among other functions, tells our body it’s time to sleep. And this function is determined by the timing of light and dark. darkness promote melatoninand light suppress it. At the blue end of the spectrum (also present in white light) is melatonin. most powerful — but not exclusively — inhibitors.
But for thousands of years, we’ve created mismatches in the timing of light and dark, and thus in our melatonin and sleep rhythms.
Humans evolved near the equator. Days and nights were of approximately equal length, and there was little seasonal variation in light and dark patterns. As we migrated to other latitudes and modernized, we introduced seasonal changes, artificial light, travel across time zones, daylight saving time, and near-field screens.
Fortunately, our bodies have evolved To adapt to a new “time zone” or light/dark pattern. This ability to adapt is both our strength and our Achilles heel. Because while we want to be able to adapt to moving from Washington, DC to California, we don’t want our biological rhythms to be disrupted by the light we need for reading. A short story to help you fall asleep again in the middle of the night.
Melatonin plays an important role in this adaptability. And by regularizing its activity, we promote strong production and maintain biological rhythms when we do not want to change.
Under optimal conditions, melatonin production begins to increase two to three hours before sleep (a primal concert with sunset). The concentration increases throughout the night, disappears with morning light, and begins to be secreted again in the evening.
When this ancestral cycle is disrupted by inconsistent, melatonin-suppressing artificial nighttime light or weak indoor morning light, our rhythms shift to new time zones, often haphazardly. It will have to be readjusted. (And chaos itself tends to be: Decrease melatonin secretion at night. )
Fortunately, there is plenty of light in the room. morning, all day long and in that evening Reduces the undesirable melatonin suppressing effects of evening light.
How to stabilize and promote abundant melatonin
There are ways to use natural and artificial light to support your body’s melatonin production and improve your sleep quality.
go outside Get 15 minutes of daily light exposure (without looking at the sun), (ideally) 16 hours before your desired sleep. For example, if you want regular sleep until 11pm, start at 7am. Just as the light gradually increases with sunrise, it’s okay to have a 30-minute period of gentle light in your room beforehand.
work near the windowPreferably during the day. Slight bluish indoor light This will be your second choice.
spend time outdoors in the early evening. In winter, you can increase the light indoors.
dim all lights It then erases the blue end of the spectrum until it turns off two hours before bedtime (9 p.m. if your sleep time is 11 p.m.). Blue blocking can best be achieved by special glasses, screen filter and red light bulb Not an app. Limit close-range screens.
blue block and dim the lights at midnight.light Continue It remains effective even after the lights are turned off, so short exposure can be totaled.
These procedures are not a substitute for individual medical care. It is also not suitable for people who want to drastically change the timing of their sleep.
melatonin as a supplement
As a supplement, melatonin can play the following roles: Sleep aids for the elderly, when production naturally decreases.It can help the following treatment of disorders About biological rhythm.I sometimes recommend it to people like this. Migraine, irritable bowel syndrome and other conditions.It may also have a positive impact inflammation and immunity.
However, ask your doctor about usage, dosage, timing, controlled-release versus immediate-release formulations, safe brands, and comparisons with prescription agonists such as ramelteon, which binds to receptors common to melatonin and has similar effects. Please consult.
Precautions when using melatonin supplements
Some people misuse melatonin.
As hypnosis. There are exceptions, but melatonin is not that effective For sleep initiation and maintenance. More effective as “chronobiotics” Manipulate biological rhythms It is effective for symptoms such as jet lag, delayed sleep phase (staying up late), and sleep timing disorders in visually impaired people.
In fairly high doses. We produce small amounts of melatonin in response to finely tuned instructions from the hypothalamus. Doctors often recommend 0.3 to 5 mg. Doses of 10 mg or more are not very relevant Although associated with serious adverse events, unintended result and it gets worse side effects Headaches, dizziness, daytime sleepiness, nightmares, etc. At high doses, also desensitize the brain to its influence.
At the wrong time. phase response curve It helps guide when to take melatonin to shift or maintain sleep timing. 2-3 hours before sleep mimics sunset. Melatonin won’t help you sleep much if your natural levels are already high, but if it’s (still) in your body at the wrong time (likely in high doses) it can throw your rhythm off.
Too long. we don’t know enough Regarding long-term (6 months or more) safety.
It’s from the wrong source. the study have exposure They can be inconsistent and sometimes use much higher doses than the label suggests. Purity is another concern. Please look for. usa pharmacy or NSF Pharmaceutical grade melatonin mark.
without a doctor’s opinion. Melatonin is recommended for people with certain conditions (such as autoimmune diseases), certain medicines (anticoagulants, seizure medications, immunosuppressants, etc.). Risks for the elderly You need to weigh it.
Getting your melatonin to work for you and using supplements judiciously can have huge benefits for your sleep.But please don’t hesitate to ask Treatment of insomnia Need more help?
Dr. Lisa Strauss is a clinical psychologist practicing in the Boston area. She specializes in sleep disorders.
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