You see it all over the shelves, in all different forms, in all different dosages, but what does Melatonin actually do? Should you take it, and if so, how much? In this month’s article, let’s explore what we know about Melatonin, and why you may be suffering from a “darkness deficiency” and not producing enough Melatonin.
What is Melatonin and How Does It Affect Your Sleep?
To start with, Melatonin serves as a “hormone” produced naturally primarily in the pineal gland, but also in the gut.
In your body, hormones serve as chemical messengers traveling through the bloodstream to specific organs and tissues, influencing their functions and processes.
Specifically, in the presence of darkness or impending darkness, Melatonin that is produced in the pineal gland sends a message to parts of the brain that it’s time to prepare for sleep: Melatonin helps you fall asleep faster but does not have a role in keeping you asleep or staying asleep longer.
So, if you are having trouble falling asleep, Melatonin will help. If you are having trouble staying asleep, contact me and we can discuss other options.
What signals the production of Melatonin? I usually talk about the importance of sleep in the Spring when we spring forward and lose an hour of darkness. It is darkness, or impending darkness, which triggers the production of Melatonin.
The pineal gland starts producing melatonin as light diminishes, usually 2-3 hours before you go to sleep. Research shows that peak melatonin production is between 2 am – 4 am and then begins to decline with daybreak, as it begins to get light.
This cycle is known as our circadian rhythm, and before the invention of the light bulb, it coincided quite nicely with the rising and setting of the sun. But with the advent of the light bulb, televisions, cellphones, iPads, and computers, we have become “darkness deficient” and our Melatonin production, and sleep, have become disrupted.
Dosing Melatonin for Sleep
Your body’s ability to make melatonin peaks somewhere between childhood and puberty, and then slowly starts to decline. The research shows that by your mid-50s and onward, generally adults make negligible amounts of Melatonin. This can contribute to why you tend to struggle falling asleep as you get older.
There are various forms of Melatonin supplements: Pills and capsules and gummies, sublingual, intranasal, transdermal, and even suppositories.
The key is to get a supplement which is third-party tested and free of contaminants (acetone, ethanol and petroleum). I have suggestions if you need one.
Start with a low dose, such as .3 mg, and work yourself up to a dose which helps put you to sleep, but does not cause excessively vivid dreams, headaches, or grogginess. Work yourself up to around 3 mg and see how your body reacts.
The standard is to take one hour before bedtime, but please continue reading below where I discuss the role your genes play in your Melatonin metabolism.
Note: It is important to know that you will not interfere with your own body’s ability to make melatonin by taking it exogenously (by supplement).
Melatonin for Immune and Brain Health
Besides being produced by the pineal gland, Melatonin is also present in your gastrointestinal tract.
Here is where it supports your immune system and helps reduce inflammation through its antioxidant properties. Melatonin is both water and fat soluble, which means it is accessible throughout the body.
Research into Melatonin as an antioxidant really expanded during COVID, as it was found to inhibit the expression of cytokine release. Researchers found that Melatonin is twice as effective as Vitamin E, and five times more potent than glutathione at neutralizing free radicals which cause inflammation.
Caution here if you suffer from any autoimmune conditions – consult your doctor first since Melatonin has this ability to stimulate the immune system.
Also, for any of you who have read any of my articles on brain health and the importance of sleep, you know that nighttime is repair time for the brain.
So having Melatonin levels at their peak between 2 am-4 am, this peak of antioxidant activity during the REM phase of sleep really supports brain health. There is also preclinical research which shows that Melatonin decreases permeability of the blood-brain barrier which is neuroprotective.
Dosing Melatonin for Specific Circumstances
You can use higher doses of Melatonin and switch up the timing of dosing during periods where you may be traveling across time zones, working different shifts, or adjusting to either late nights or getting up earlier than normal. Usually, you can dose up to 10 mg for these short periods of readjustment.
There is also research on dosing high levels of Melatonin with Cancer, Alzheimer’s, Parkinson’s, Glaucoma, macular degeneration, Multiple Sclerosis, COVID, thyroid conditions, and other health conditions. Here you can experiment going higher than 10 mg but ask your doctor.
How Your Genetics Affect Your Metabolism of Melatonin
I recently became certified as a Functional Genomics & Nutrition Coach and have worked with 3X4 Genetics as one of their Consultants for over three years now.
I want to mention two different genes which may affect your body’s ability to metabolize Melatonin:
CYP1A2 – This gene determines how quickly your body responds to caffeine, and also to Melatonin. So, if you are a fast metabolizer (like me), you need to take your Melatonin right before your head hits the pillow.
Funny story: I was traveling across time zones, so I took my melatonin right as I got on the plane to go to sleep. Unfortunately, we had to disembark and switch planes. They literally had to drag me across the tarmac LOL. If you are a slow metabolizer, you need to take your Melatonin maybe even a couple hours before bedtime. I can test you to see which you are.
MTNR1B – A variation in this gene causes your Melatonin levels to stay high even into the morning, daylight hours, and then take too long to start to rise in the evening. If you are a night owl, or struggle to fall asleep, it could be because of this gene variation.
It also affects your body’s ability to metabolize glucose and may increase risk for diabetes. People with this variation benefit from early morning light in a fasted state and then eating an earlier dinner.
How to Naturally Increase Your Melatonin Levels
To naturally set your circadian rhythms and optimize your levels of melatonin, start your morning with bright light exposure. If you work indoors, try to work in front of a window with natural light.
Beginning about three hours before bedtime start dimming your household lights, especially turning off any overhead lights. Install dimmer switches where you can. Use amber colored nightlights.
Reduce your blue light exposure from electronic screens at least one hour before bedtime. Wear blue light blocking glasses. Candlelight is amazing!
Darken your bedroom as much as possible and even consider wearing eye shades (I do!!). The light from even your alarm clock, the television “on” light, phone, or night light is enough to disrupt your melatonin production.
If you need supplement suggestions, or want to learn about your genetics, do not hesitate to contact me!
Sweet dreams!
Annie Bush
Your Total Body
