Melatonin supplements have become a popular choice for improving sleep, but with so many options available, it’s easy to feel overwhelmed. That’s where I come in. As a Functional Medicine Practitioner, I’m here to simplify things for you. In this blog, we’ll dive into the fundamentals of melatonin and address the top three questions I frequently encounter about its use. Whether you’re grappling with sleep issues or simply curious about melatonin supplementation, let’s navigate this journey together and pave the way to better sleep.
What is Melatonin?
Melatonin, often referred to as the “sleep hormone,” is a naturally occurring substance produced by the brain’s pineal gland in response to darkness. Its secretion follows a cyclical pattern, aligned with the body’s internal clock, known as the circadian rhythm. This rhythm regulates various physiological processes, including the sleep-wake cycle.
At night, as darkness descends, melatonin levels rise, signaling to the body that it’s time to wind down and prepare for sleep. Conversely, in the presence of light, melatonin production diminishes, promoting wakefulness and alertness during the day.
While melatonin is primarily recognized for its role in regulating sleep, it also exerts influence over other bodily functions, including immune response and antioxidant activity. Its multifaceted nature makes melatonin a key player in maintaining overall health and well-being.
In supplement form, melatonin is commonly used to address sleep disturbances, such as insomnia or jet lag, by helping to regulate the sleep-wake cycle. Available in various formulations and dosages, melatonin supplements offer a convenient option for individuals seeking to optimize their sleep quality and duration.
However, it’s essential to recognize that melatonin supplementation is not a one-size-fits-all solution. Factors such as individual response, underlying health conditions, and concurrent medications can impact its effectiveness and safety. As with any supplement, it’s advisable to consult with a healthcare professional before initiating melatonin therapy, particularly if you have existing medical concerns or are taking other medications.
Here are the top 3 questions I get about melatonin:
1️⃣ Should I take regular or timed-release melatonin?
If you struggle to FALL asleep, you’ll want to take regular melatonin for the fastest action. If you struggle to STAY asleep, timed-release is best.
2️⃣ Should I take capsules, tablets, or a liquid?
If you want the fastest action to support sleep onset, it’s best to choose a liquid or a sublingual tablet. That way the melatonin can absorb directly into the capillaries under the tongue for the quickest effect.
3️⃣ How much should I take?
The optimal amount depends on your individual response as well as the reason you are taking melatonin (lower amounts support sleep whereas higher amounts support immune function). It’s best to talk with a healthcare professional!
Melatonin is just one tool in our toolkit to support sleep. If you struggle with sleep and want a natural approach to sleeping better, we invite you to book an appointment!
