Why Didn’t Anyone Tell Me This About Melatonin?
Why Didn't Anyone Tell Me Sleeping With The Lights On Isn’t Helping My Melatonin?
One of the most intriguing "gummy gotchas" in the wellness world is the rise of melatonin supplements. Now, before you protest that they've transformed your sleep, let's play a quick round of "Two Truths and a Lie":
IIt's possible melatonin works for you, and I won't argue against your personal experience.
Everyone should take melatonin for healthy sleep.
Melatonin works best when taken right before bed while watching a show on your phone.
We'll reveal the lie in a moment. But first, let's dive into what melatonin actually is and how it functions.
Melatonin is a hormone produced by your brain that plays a role in the sleep/wake cycle of the circadian rhythm. While science is still learning about the vastness of its role, we do know that acts somewhat like a conductor. If the instruments are your physical, mental, and behavioral patterns, melatonin helps them sync up to either play the “wake up waltz,” or the “sleepy time samba.” The sheet music for these symphonies? The day and the night - or more accurately, the light and the dark.
Your brain naturally releases the highest levels of melatonin in darkness, signaling that it's time to sleep. Conversely, light suppresses melatonin production, telling your body it's time to be awake. Ideally, we have low melatonin levels during the day and peak levels at night.
However, like the complicated humans we are, we’ve figured out ways to interrupt our rhythms with tv’s, phones and artificial light. Suddenly we find ourselves as a culture struggling with sleep, so we develop products like melatonin supplements to help, but never really speak about the GLARING LIGHT IN THE ROOM.
Do you see where I’m headed with this?
I'm not here to tell you to throw away anything that works for you. But I want to empower you with the facts. Here are some key points to consider:
Melatonin declines with age: By 90, you may have less than 20% of the melatonin you had in your youth.
Sleep disorders can affect melatonin: While some sleep disorders contribute to low melatonin, proper testing is essential to determine if this is the case for you.
Supplement regulation is limited: The FDA doesn't strictly regulate dietary supplements. Studies have shown that the actual melatonin content in some brands can vary significantly from what's advertised, leading to ineffectiveness or unwanted side effects.
Now, let's revisit "Two Truths and a Lie." Which statement was the lie?
It's possible melatonin works for you. (Truth)
Everyone should take melatonin for healthy sleep. (Lie)
Melatonin works best when taken right before bed while watching a show on your phone. (Lie)
The second and third statements are both false. I cheated! Relying solely on supplements without addressing underlying lifestyle factors, like light exposure, is often ineffective. Moreover, the blue light emitted from screens significantly interferes with melatonin production. And look, I get it. I’ve been there. I’ve reached for the melatonin gummies, hoping for a quick fix after scrolling through my phone late into the night. We've all done it, right? It's easy to fall into the trap of thinking a supplement will solve everything. But the truth is, our bodies are incredibly complex, and sleep is a delicate dance between hormones, habits, and environment.
So, what can we do? Let’s start by acknowledging that we aren’t just biological machines that can be fixed with a pill. We are humans, with lives full of light and screens and late-night thoughts. But we can also be humans who prioritize our sleep.
Maybe that means dimming the lights an hour before bed, or finally investing in those blackout curtains. Or perhaps it means putting the phone away and picking up a book (a real one, with paper pages!).
I’m not here to tell you to be perfect. I’m here to encourage you to be aware. To understand that the little things, like the light in your room, can make a big difference.
What are your experiences with melatonin? Have you noticed a difference when you address light exposure? Share your thoughts in the comments below! And if you’re struggling with sleep, remember you aren’t alone, and small changes can make a big impact. Believe me, It’s taken me a number of years to create my sleep hygiene routine and just try to get between me and my nod pod - I dare you.
In all seriousness, the goal of this edition of WDATMT is to help you think beyond the magic pill to assess the behavior that helps it work better. You might find that you can save yourself a few dollars in supplements, you might find that the supplements you’re taking work better than ever before, or you might find that it’s time to see a sleep specialist for help. No matter what, I hope this article helps you feel a little more empowered to take control of your sleep experience.
For now, let this info marinate and click the link below to learn about my special sleep reset coming your way in April!
❤️ Jenna
