Sleep is one of the most common concerns I hear about in my practice. Patients tell me they have trouble falling asleep, staying asleep, or waking up feeling rested no matter how many hours they get. Good sleep depends on balancing hormones, emotions, diet and the nervous system together, and one of the most talked-about players in that picture is the hormone Melatonin.
For those wondering why we sleep in the first place, here are a few reasons:
- We repair, process, and strengthen the body only when sleeping.
- Sleep helps us solidify and consolidate memories: bits and pieces of information are transferred from more tentative, short-term memory to stronger, long-term memory, a process called "consolidation."
- It grows muscles and repairs tissue.
- It synthesizes hormones.
When you're not sleeping well, the body can't fully heal, which creates a continual deficit. This means supplements, nutrition and herbs often can't work as effectively in a sleep-deprived body as they can in a well-rested one.
Melatonin is produced mostly in the pineal gland in the brain, along with the GI system and the heart. It has a short half life, only 30-60 minutes, and is cleared by the liver, so a well-formulated supplement usually uses a sustained, long-lasting release form.
Melatonin works with the body's natural rhythms to regulate sleep-wake cycles. Darkness triggers the body to produce more melatonin, signaling it's time to prepare for sleep. Light decreases melatonin production and signals wakefulness. Generally melatonin levels stay elevated for around 12 hours, and are barely detectable during the day.
What can melatonin be used for?
- Trouble falling asleep or disturbed sleep. In my experience, melatonin tends to help people reach a deeper sleep phase, and can sometimes help with the "falling asleep" process, though not always.
- Adjusting the body's internal clock, such as for jet lag, shift-work schedule changes, or helping establish a day-night cycle.
- An interesting note: Melatonin is made from serotonin, and the two are closely linked in regulating mood and sleep-wake cycles.
- Supporting sleep in conditions where the body has difficulty settling into rest, which is worth discussing with your healthcare provider.
- Has been studied for seasonal affective disorder support.
- Sometimes used to help calm patients before anesthesia for surgery.
- May offer some antioxidant protection to the skin when applied topically.
Remember, poor sleep is usually a sign of imbalance somewhere between emotions, hormones, diet, and the nervous system. Melatonin can help support the hormonal piece, but dosages are typically much lower than most people assume, and melatonin can interact with certain medications, so it's worth talking with your naturopathic doctor before starting. Consistent healthy sleep routines and addressing stuck emotions in the body often matter just as much, if not more, than any single supplement.
Frequently Asked Questions
Does melatonin actually help you fall asleep faster?
Melatonin can help some people fall asleep, but it more reliably helps people reach a deeper sleep phase once they're already asleep. It works best alongside consistent sleep habits rather than as a stand-alone fix.
How much melatonin should I take?
Effective doses are usually much lower than what's commonly sold in stores. It's best to work with your naturopathic doctor to find the right dose for you, since melatonin can also interact with certain medications.
Why do I still have trouble sleeping even after addressing hormones?
Sleep depends on more than hormones alone. Emotions, diet, and nervous system regulation all play a role, and unresolved stress or stuck emotions are often the missing piece that supplements can't fix on their own.