Making Sense of Melatonin

Confused by all the different options for melatonin supplements? Let’s set this straight. 

Melatonin is a hormone naturally produced by the brain in response to darkness—following a cyclical 24-hour rhythm. Melatonin supplements can be taken to support sleep

Here are the top 3 questions I get about melatonin:

1️⃣ Should I take regular or timed-release melatonin?

If you struggle to FALL asleep, you’ll want to take regular melatonin for the fastest action. If you struggle to STAY asleep, timed-release is best. 

2️⃣ Should I take capsules, tablets, or a liquid?

If you want the fastest action to support sleep onset, it’s best to choose a liquid or a sublingual tablet. That way the melatonin can absorb directly into the capillaries under the tongue for the quickest effect. 

3️⃣ How much should I take? 

The optimal amount depends on your individual response as well as the reason you are taking melatonin (lower amounts support sleep whereas higher amounts support immune function). It’s best to talk with a healthcare professional!

Melatonin is just one tool in our toolkit to support sleep. If you struggle with sleep and want a natural approach to sleeping better, we invite you to book an appointment! 

Beyond Light Therapy: Supplements for Better Rhythms

Light and dark exposure are not the ONLY ways to influence your circadian rhythm!

There are 2 key hormones that regulate your daily rhythms, and they not only respond to the light-dark cycle but also to the foods we eat and supplements we take. 

They are melatonin & cortisol.

The natural and healthy cycle of these hormones goes like this:

☀️In the morning, cortisol rises to make us alert and energized (and melatonin is at its lowest)

🌙 At night, melatonin rises to make is relaxed and sleepy (and cortisol falls to its lowest)

Some people who experience circadian disruption also lose this natural rhythm of hormone fluctuations. Maybe their cortisol stays low all day, maybe it rises at night, or maybe their melatonin doesn’t rise high enough. 

There can be lots of scenarios (that’s why we test!), but the good news is that we can use supplements to support these natural rhythms. 

For example:

💊 Melatonin can be taken at night to support sleep.

💊 Phosphatidylserine can be taken at night to support a healthy cortisol pattern. 

💊 Adaptogenic herbs (like ginseng) can be taken during the day to support the daily cortisol rhythm.

Please consider this info to be educational rather than prescriptive. If you struggle with energy or sleep and want to support your circadian rhythm, please work with a qualified practitioner. 

#circadianrhythm #melatonin #nutritionalsupplements #herbalmedicine