How to Use Melatonin to Hack Your Sleep Cycle
Before we begin, I must admit that I am biased about this topic. Melatonin is one of my favourite pills to swallow because I get a really, high-quality sleep. As a former flight attendant, I did have to rely on melatonin because I worked weird and wonderful hours and sometimes going to bed at 6 pm was nearly impossible for me after working a long day with an early morning start. I’ll start by explaining what melatonin is.
Interesting Fact:
“In 2022, around 8 percent of adults in the United States reported that they used sleeping aid prescription medication to help them sleep, while 11 percent of adults reported using non-medicinal sleep aids like tea or melatonin.”
Melatonin is a hormone that is produced by the pineal gland in your brain. It helps regulate your sleep cycle by making you feel sleepy at night and alert during the day. Melatonin levels are influenced by light exposure, so they tend to rise in the evening and fall in the morning.
Melatonin production also declines with age, which may contribute to some sleep problems in older adults. Some people take melatonin supplements to treat insomnia, jet lag, or other sleep disorders.
“Between 10% and 30% of adults struggle with insomnia.
2% – 9% of adults are affected by obstructive sleep apnea (OSA).
Women typically report poorer quality and more disrupted sleep across various life stages than men.
89% of adults and 75% of children have at least one electronic device in their bedrooms.
More than 20% of the general adult population in the U.S. and Canada have reported experiencing insomnia.”
But enough of the boring science stuff, let's get to the fun part: how to use melatonin to hack your sleep cycle and get the most out of your precious zzz's. Here are some tips and tricks that I learned from my experience and research, with a dash of humour to spice things up:
- Find out your optimal dose. Melatonin supplements come in different strengths, ranging from 0.3 mg to 10 mg or more. The best dose for you depends on several factors, such as your age, weight, sensitivity, and the reason you are taking it. Start with a low dose (0.5 mg to 1 mg) and see how you feel. You can gradually increase it if needed but don't go overboard. Too much melatonin can cause side effects like headaches, drowsiness, or nightmares. And trust me, you don't want to dream about being chased by a giant pineapple while wearing nothing but a tutu.
- Take it at the right time. The timing of your melatonin intake is crucial for its effectiveness. Generally, you want to take it about 30 minutes to an hour before your desired bedtime. This way, it can help you fall asleep faster and stay asleep longer. However, if you are using it for jet lag or shift work, you may need to adjust your timing according to your destination or schedule. For example, if you are travelling eastward, you may want to take it earlier than usual to advance your sleep cycle. If you are travelling westward, you may want to take it later than usual to delay your sleep cycle. And if you are travelling to Mars, well, good luck with that.
- Avoid light exposure before bed. Light is the enemy of melatonin production. It signals your brain that it's time to wake up and suppresses your natural melatonin levels. That's why you should avoid bright lights, screens, or devices before bed or while taking melatonin. Instead, create a dark and cozy environment for your sleep. Use curtains, blinds, or eye masks to block out any external light sources. Turn off or dim any lamps, clocks, or electronics in your bedroom. You can also use red or amber lights, which have less impact on melatonin than blue or white lights. Or better yet just go old school and use candles. Just make sure you don't burn down the house.
- Combine it with other sleep hygiene practices. Melatonin is not a magic bullet that will solve all your sleep problems. It works best when combined with other good habits that promote healthy sleep. For example, you should stick to a regular sleep schedule, avoid caffeine, alcohol, or nicotine before bed, exercise during the day but not too close to bedtime, relax and unwind before bed with some soothing activities like reading, listening to music, or meditating, and keep your bedroom cool, quiet, and comfortable. And don't forget the most important thing: cuddle with someone (or something) you love.
I hope these tips help you use melatonin to hack your sleep cycle and enjoy a better quality of life. Remember, sleep is not a luxury but a necessity for your health and well-being. So don't skimp on it and treat yourself to some sweet dreams!
If you have any hacks you use before bedtime, please comment below and share your routine with the community! Everyone is different and not everyone falls asleep the same way.
