Do you find yourself constantly battling sleep, desperately seeking restful slumber?
You’re not alone in this struggle. Sleep issues are widespread, affecting individuals of all ages, from infants to adults. The journey to finding a sleep solution that works for you can be a daunting one. While melatonin supplements are recommended for sleep regulation, a deeper story must be told. In this blog, we’ll delve into the world of melatonin and explore holistic alternatives to help create better sleep for you and your loved ones.
Understanding Melatonin
Melatonin, often dubbed the ‘sleep hormone,’ is naturally and somewhat magically produced by the pineal gland in the brain in response to darkness. Its primary function is to regulate the wake-sleep cycle, rise with the sun, and sleep at night. However, melatonin does much more than control our sleep patterns. It also affects the body’s temperature, blood sugar, and blood vessel tone (constriction or dilation of blood vessels), affecting blood pressure and circulation. It also influences immune function, antioxidant activity, and even mood regulation. Like all hormones, too much and not enough often will cause similar symptoms.
The Pitfalls of Synthetic Melatonin: What you find on the store shelves is not a replica of what your body naturally produces. The use of melatonin supplements, chemically known as N-acetyl-5-methoxytryptamine, can pose several issues. These include inconsistent dosing between supplement runs and the presence of synthetic serotonin, which can impact your heart, blood vessels, and brain. Prolonged use of synthetic melatonin can disrupt your body’s natural hormone balance (your menstrual cycle). Moreover, high doses of synthetic melatonin (more than 1 mg) can lead to adverse side effects, such as headaches, dizziness, and nausea. It’s crucial to approach melatonin supplementation cautiously and consider alternative options that are kinder to your body.
Plus, what I see for children (and some well-known adult brands) is often in the form of gummies; this added sugar, artificial colors, and flavors can stimulate many brains, resulting in hyperactivity and restlessness, making it difficult to wind down and fall asleep. A further complication of artificial colors and flavors is that they can irritate the digestive system. Bloating, gas, and indigestion can disrupt sleep, making it challenging to find a comfortable position. Most gummies contain both artificial and chemicalized “natural sugars,” increasing and decreasing our blood sugar levels throughout the night, which interfere with the body’s ability to maintain stable energy levels throughout the night and disrupt sleep. Plus, the combination of sugar, gut disturbances, artificial colors, flavors, and hormones can be why many of us are seeing an increase in neurological complaints, such as attention deficit hyperactivity disorder (ADHD). These neurological effects can impact sleep quality and well-being, especially in sensitive individuals.
Understand that the sleep-wake cycle impacts the levels of other hormones, such as luteinizing and follicle-stimulating hormones, which regulate the menstrual cycle. There is excellent research on how synthetic melatonin can indirectly affect the menstrual cycle, especially in children. Another milestone to pay attention to is menopause. The change in the rise and fall of estrogen can also alter the amount of melatonin, making sleep difficult.
Eating high-sugar meals, especially after dark, can also affect the melatonin in the system, as insulin and melatonin have a surprising relationship in diabetes. Choosing not to eat after dark may also help the sleep cycle.
Discovering Holistic Sleep Solutions for All Ages
A holistic approach is critical when promoting healthy sleep and naturally increasing melatonin. Here are some remedies and techniques that can benefit individuals of all ages:
- Spend 10 minutes first thing in the morning outside in the sun. Do some stretches to wake the body up. This activity accumulates the proper release of melatonin at night.
- Dimming the lights a few hours before bedtime helps. During that time, avoiding electronic screens, including smartphones, tablets, and laptops, also helps natural melatonin levels rise in the evening.
- Sleep in a dark room with no light from any source. Get blackout curtains if necessary. Unplug all electronic devices. Have a firm no-screen time rule past dark. One study showed that just eliminating all screens 30 minutes before bed fell asleep faster, stayed asleep longer, and slept better than those who didn’t. This includes phones, laptops, and TVs.
- If you exercise after work, try switching it to morning. In some individuals, the later you work out, the harder it is to produce melatonin.
- Eat foods rich in melatonin, such as eggs, fish, nuts, and dark green vegetables, and move dinner time to just before sunset. If this is impossible, shift the largest meal to breakfast or lunch and make it a small protein-filled dinner.
- Try Essential Oils, as they are known for their calming and relaxing properties. Cool fun fact: plants also produce melatonin because nature also needs downtime at night! Lavender, chamomile, and bergamot are popular choices for promoting better sleep. Diffuse these oils in your bedroom or dilute them and apply them to your neck, shoulders, and wrists before bedtime. For a complete list of all the essential oils that I have found to support melatonin production, click here!
- Breathing Techniques such as deep breathing exercises help to calm the mind and prepare the body for sleep. Techniques such as deep diaphragmatic breathing and telling your brain to relax your body from your toes up to your head (progressive muscle relaxation) help to reduce stress, making it easier to drift off to sleep naturally.
- Keep the room cold. Research shows that cold rooms increase the chances of experiencing deep sleep by lowering your body temperature and slowing your metabolism. You also produce more melatonin in a cold room. As a result, you don’t spend as much energy during sleep, and you’re less likely to wake up in the middle of the night.
- Epsom Salts Soaks Magnesium is crucial in muscle relaxation and stress reduction, making it an excellent supplement for improving sleep quality. Try taking a warm bath with magnesium-rich Epsom salts before bedtime to promote relaxation and prepare your body for sleep. Mixing this with essential oils is a one-two punch for insomnia—take a handful of Epsom salts, place 10-20 drops of SleepyIze or Cedarwood into each slat, and then drop them into the bath.
- Calcium Lactate is a food-based supplement that helps to promote muscle relaxation. Incorporating calcium lactate into your nightly routine helps your body’s natural sleep cycle and wake up refreshed and rejuvenated. It is entirely safe for children.
- If you need something more substantial, add these supplements: Valerian, if you can’t get your brain to stop talking and Nervagesic if the pain keeps you awake.
While synthetic melatonin supplements are commonly recommended, their effect on the hormonal pathways is just not worth the risks. By changing some habits and exploring holistic sleep solutions such as essential oils, breathing techniques, and natural supplements, you can support your body’s natural sleep cycle and enjoy restful, deep sleep. If you want to learn more about holistic sleep support tailored to your needs, grab my detailed sleep protocol or book a phone consult with me. Together, we can unlock the secrets to better sleep and improved overall well-being.
