Boston, MA – Many may associate melatonin solely as an over-the-counter sleep aid, but it is actually a natural hormone present in our bodies, similar to adrenaline or cortisol.
“When discussing melatonin with patients as a sleep psychologist, they often mention that they have tried it before but found it ineffective. This confusion stems from the difference between the body’s endogenous melatonin, which is naturally produced, and exogenous forms like pills or gummies,” says Dr. Lisa Strauss, a clinical psychologist specializing in sleep disorders in Boston.
Both endogenous and exogenous melatonin can improve sleep quality if used correctly, highlighting the importance of understanding how to maximize their effectiveness.
Melatonin plays a crucial role in regulating our sleep-wake cycle, with its production regulated by exposure to light. Darkness promotes melatonin production, while light, especially in the blue spectrum, suppresses it. However, modern lifestyles with artificial light, irregular sleep schedules, and excessive screen time have disrupted our natural rhythms.
Our bodies have evolved to adapt to changing light patterns, but these adjustments can sometimes lead to disruptions in our biological clocks. By regulating melatonin production through exposure to natural and artificial light, we can support healthy sleep patterns.
To enhance melatonin production, experts recommend spending time outdoors in the morning, working near natural light sources during the day, and dimming artificial lights, especially those with blue light, in the evening. These practices help maintain our circadian rhythms and support the body’s natural production of melatonin.
Although melatonin supplements can be beneficial for certain conditions such as sleep disorders or migraines, it is essential to consult with a healthcare professional before using them. Proper dosing, timing, and source of melatonin are crucial factors to consider to avoid potential side effects or interactions with other medications.
Misuse of melatonin, such as using it as a hypnotic or taking excessively high doses, can lead to adverse effects and disrupt sleep patterns. It is important to use melatonin thoughtfully and seek medical advice if needed to ensure its safe and effective use.
In conclusion, understanding the role of melatonin in regulating sleep patterns and implementing strategies to support its natural production can greatly improve sleep quality. By incorporating light exposure and lifestyle modifications, individuals can optimize their melatonin levels and promote healthy sleep habits.