How Melatonin Can Help Reset Your Rhythm
Melatonin has been shown to be most effective in situations where your body needs to be entrained—that is, biologically synchronized—to the light/dark cycle of your environment.
As a supplement, melatonin works with your body clock, essentially "telling your brain when it's time to sleep." Research shows that melatonin may help you fall asleep more quickly, which can be especially helpful for people who struggle to fall asleep and wake up late the next day.
Some researchers believe that melatonin levels may be related to aging. Children's levels are highest, and they tend to drop as we age. Some research has found that lower melatonin levels may explain why some seniors have sleep problems, yet newer studies are questioning that conclusion—more research is needed to answer this question.
- Lower the lights and stop using electronics 1-2 hours before bedtime; their blue- and green-toned light can disrupt melatonin's effects. Even better, make "unplugging" part of your relaxing bedtime routine.
- If you watch TV before bed, stay at least 6 feet away from the screen.
- Keep the room where you sleep cool, dark, and quiet.
- In the morning, let the natural light in. Get some daylight several times throughout your day to help re-program your body to produce melatonin at the right time.
- If you're traveling, adjust your sleep-wake schedule to the destination a few days in advance. When you arrive, stay awake until your usual bedtime. Outdoor daylight exposure will help, too.
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