Melatonin is a hormone which plays an important part in our sleep regime. It’s production is controlled by exposure to light so with the darker nights now upon us the melatonin secretion rises to help us feel tired. It’s produced by the pineal gland in the brain, but it’s also found in other areas, such as the eyes, bone marrow, and gut.
In the morning when we wake up the light shuts melatonin production down so that we can stop feeling sleepy but there are other ways to regulate our melatonin levels to help us sleep better. There are many things to avoid which will help your melatonin levels which include stress, smoking, exposure to too much light at night (including blue light), not getting enough natural light during the day, shift work, and aging all affect melatonin production.
To help improve your melatonin levels try and get to sleep before midnight and up your natural light exposure if you can by going outside for a regular walk preferably when the sun is out. Healthline say that taking a melatonin supplement may help counter low levels and normalize your internal clock. Healthline go on to say that if you want to try melatonin, start with 0.5 mg (500 micrograms) or 1 mg 30 minutes before bed. If that doesn’t work, try increasing it to 3–5 mg or follow the instructions on the supplement.
You can buy Neuro Rest Sleeping Tablets, Natural Melatonin Sources from Amazon for £16.97 which supports the full sleep cycle and supports the sound, restorative rest you need to get to sleep and for the entire night. They are –
- Holistic, Multi-Ingredient Blend: Unlike melatonin that is only designed to help you fall asleep, or just 5-HTP that helps once you’re asleep, Neuro Rest has a unique blend of ingredients that combine to deliver a time-released formula all night long
- A Supplement, Not a Sedative: Use our sleep aid tablets with peace of mind, knowing you won’t struggle to wake up the next morning or feel drowsy all day. It’s non-habit forming even when taken daily so you can use it only when you need it, without concern
- Naturally Formulated: While some sleep aid tablets are made from synthetic sources, Neuro Rest is produced from natural food sources. They are suitable for vegetarians & vegans, are free of GMOs & are made in the UK according to strict quality standards
- Works Better the Longer You Use It: Neuro Rest is formulated to help you achieve rejuvenating, high-quality sleep night after night. Most see noticeable benefits within the first 5-10 days, but after 2-3 weeks experience the maximum benefits of regularly good sleep
There is also a great book on Melatonin, ‘The Magic of Melatonin: How This Amazing Hormone Will Help You Sleep, Reduce Pain, Relieve Anxiety, Slow Aging, and Much More’ by Dr Jan-Dirk Fauteck.
Dr. Fauteck addresses the impact of proper supplemental melatonin and various studies and research done on the topic. Melatonin has been widely used to correct problems of sleep disorders, and while this book looks into that research further and breaks down the impact of melatonin and sleep, it also addresses research that addresses melatonin use for its ability to regulate the circadian clock in general and impact other areas of health such oxidative stress, neuropsychiatric disorders, headaches, chronic pain, digestion, diabetes, fertility, pregnancy, cancer, and many age-related diseases.
In this book, Dr. Fauteck summarizes critical information related to the necessity of maintaining regular biological rhythms and describes the pathological consequences of circadian rhythm disturbances. He provides a clear description of how melatonin is produced and secreted, how the prevailing artificially imposed light/dark cycle can disturb its rhythm, and how this translates into other potential pathologies.