Myth busting: Melatonin
In today’s fast-paced world, getting a good night’s sleep can feel like a luxury. Many of us will be searching for a magic pill to knock us out and give us a good 8-hour sleep. Unfortunately, it’s not that simple, but this is where we may find ourselves taking melatonin. But what exactly is melatonin, and how does it work? Let’s take a closer look.
Our circadian rhythm is a biological process which lasts approximately 24 hours due to the Earth’s rotation around its own axis. At the centre of our circadian rhythms is melatonin. It is a hormone that our pineal gland secretes, a small endocrine gland located in the brain that is commonly referred to as the "sleep hormone." Melatonin is enhanced by darkness, so as the daylight fades later in the day, our body produces more to prepare us for sleep. On the other hand, light inhibits it, which is why it can be beneficial to view morning sunlight each day if you're experiencing poor sleep.
Melatonin is often the first thing people think to take when they are looking to improve their sleep, but it is not the first thing that I reach for with my patients or to those who ask. When I think of melatonin and the types of people it helps, I think of shift workers, frequent travellers who suffer from jetlag, sometimes older individuals as we know melatonin production decreases with age. This is because we know it works on the sleep-wake cycle, so therefore it will help you better regulate your sleep cycle. So, unless this is the issue you face, there are many other things I would first suggest to you, whether it be a herbal remedy, nutritional advice or lifestyle changes.
Here are some of my favourite tips to improve your sleep. Although some may sound simple, it is in fact the simple things in conjunction with consistency which will get you progress.
- Morning sunlight as previously mentioned. This can be just 10 minutes on a sunny day, or 30 minutes on an overcast day. It needs to be direct sunlight, so not through our windows.
- Create a healthy night-time routine. Each morning and night, ensure you wake and go to sleep at the same time. Have a cup of tea and read before bed. Find what works best for you that does not involve any harsh lights, electronics, or anything which can be too stimulating.
- Use a diffuser and essential oils to help the association between your mind and body and getting ready to sleep.
- Meditation, yoga nidra or breathing techniques each night in bed. This puts you into a relaxed state and allows your mind to be free of all the things you may be ruminating over. We don’t want to be getting into bed filled with anxiety provoking thoughts and energy.
- Your bed is a place for sleep, refrain from eating, working, or using social media in bed to enhance that association between your mind and body.
If this is something you struggle with, don’t hesitate to reach out and get support.