Melatonin – also known as the sleep hormone – is needed to regulate the circadian rhythm, which is the body’s internal clock. Melatonin is produced naturally by the body, but taking it in capsule or liquid form to improve sleep has become increasingly popular.
Below, we’ll explore how the circadian rhythm works, the role of melatonin, and how you can help to regulate it to get restful sleep.
What is the circadian rhythm?
The circadian rhythm is the body’s internal clock. It runs on 24-hour cycles and is responsible for scheduling essential body functions including eating, waking, and sleeping.
One of the most important of these cycles is the sleep-wake cycle. This refers to the body’s ability to fall asleep and wake up at times that support a healthy lifestyle. The sleep-wake cycle can be influenced by environmental factors, such as light, which signal to the body when it’s day or nighttime.
Therefore, when properly aligned, the circadian rhythm regulates consistent and well-scheduled sleeping patterns. However, a misaligned circadian rhythm can lead to sleeping problems, such as insomnia.
Research shows that the circadian rhythm plays an essential role in maintaining both physical and mental health. You can read more about the importance of getting enough sleep in our article; The 5 stages of the sleep cycle explained.
What is melatonin’s role in the circadian rhythm?
Melatonin is known as the sleep hormone. It’s produced by the pineal gland in the brain and its main function is to regulate the body’s sleep-wake cycle.
It does this by reacting to light. For example, when it’s dark, melatonin production spikes and signals to the brain that it’s time to sleep. Light, on the other hand, halts melatonin production and increases our alertness.
These cues should naturally align our sleep-wake cycle with day and nighttime. However, in our modern age, superficial light can often get in the way of this – for example when we use electronic devices before bed, which can spike melatonin levels and trick the brain into thinking it’s daytime.
What lifestyle changes can help regulate my circadian rhythm?
If you often struggle to fall asleep at night, it’s possible that certain lifestyle habits have pushed your melatonin levels out of sync.
Below are a few ways that you can help to bring them back into balance…
Establish a nighttime routine
This can help train your body to know when to expect sleep.
Spend time outside during the day
Getting enough daily light exposure boosts melatonin levels. This will help to keep you more alert during the day, and ready for rest in the evening.
Exercise regularly
Studies show that frequent exercise helps people fall asleep quicker and improves their sleep quality.
If you’re stuck for ideas, you’ll find plenty of inspiration on the fitness and exercise section of our website. Or why not sign up for a virtual fitness class on Rest Less Events? There’s everything from yoga and aerobic fitness to Pilates and Tai Chi.
Make sure that your bedroom promotes sleep
Studies show that mess and clutter can lead to stress and anxiety, which are known to hinder sleep.
For help designing the perfect bedroom for sleep, check out our article.
Avoid alcohol, caffeine, and nicotine in the evenings
Avoid screen time and blue light exposure before bed
Using devices which produce blue light can increase melatonin production and trick the body into thinking it’s daytime. Instead, try engaging in activities such as reading or meditation before bed.
Avoid napping in the late-afternoon or evening
Research has shown that naps lasting 10 to 20 minutes in the early to mid-afternoon are best when it comes to keeping the circadian rhythm in check.
You’ll find more information on how you can help to regulate your sleep in our article; Can’t sleep? Try these 8 tips…
How can diet affect melatonin levels?
It’s possible to boost melatonin levels through your diet. In fact, studies have shown that eating melatonin-rich foods can be a great way to improve sleep.
There are certain foods which are known to be good sources of melatonin. This includes almonds, oats, turkey, chamomile tea, kiwi, tart cherries, fatty fish, walnuts, and white rice. You can read more about foods high in melatonin on the Web MD website.
Foods that contain high amounts of nutrients like tryptophan (an essential amino acid that the body can’t produce itself) can also improve sleep by boosting melatonin levels. Tryptophan is found in dairy products, bananas, and oats.
Should I consider taking melatonin supplements if I'm struggling to sleep?
Melatonin supplements come as a slow-release tablet or in liquid form. They’re available on prescription only and are most commonly used to treat short-term sleep problems like insomnia.
Melatonin can help people fall asleep faster and leave them less likely to wake during the night. Other sleep concerns such as jet lag, poor sleep quality, and night shift work can also be treated in the short-term with melatonin.
Studies have found that melatonin helped people with sleep conditions fall asleep around seven minutes faster. People also reported more restful and restorative sleep. Other studies have found that in people who’d travelled through five or more time zones, melatonin was effective at reducing the effects of jet lag.
If you’ve been suffering with restless nights recently, it’s worth making an appointment with your GP. They’ll be able to advise you on whether melatonin supplements could help, as well as any other lifestyle changes you could consider making to improve your sleep quality. You can also read more about melatonin supplements on the NHS website.
What are some of the other health benefits of melatonin?
Aside from promoting healthy sleep patterns, melatonin also has various other health benefits.
These include…
Melatonin can support eye health
Melatonin has powerful antioxidant benefits which could help reduce the risk of eye diseases such as age-related macular degeneration (AMD). One study found that melatonin can protect retinas and delay the onset of damage from AMD without significant side effects.
Melatonin can treat heartburn and stomach ulcers
The antioxidant benefits of melatonin can help to relieve stomach ulcers and heartburn. One study found that it was especially effective at improving symptoms when paired with omeprazole (a medicine commonly prescribed to treat stomach acid).
Melatonin may reduce symptoms of tinnitus
Tinnitus is a condition that causes a constant ringing sound in the ears. It’s usually worse when there’s less background noise, for example when you’re trying to fall asleep.
Researchers recommend melatonin to reduce the symptoms of tinnitus and help you fall asleep.
Melatonin may improve the effects of Alzheimer’s disease
A number of studies have shown that melatonin can improve sleeplessness and sundowning (behavioural disturbances that tend to occur in the evening), which are common symptoms in Alzheimer’s patients.
As a powerful antioxidant, melatonin also has specific qualities which help to protect nerve and brain cells from damage. As a result, melatonin has been noted as a way to help manage Alzheimer’s disease.
Final thoughts…
Melatonin plays an essential role in the body’s circadian rhythm. It signals to our brains when it’s time to sleep and wake, so it’s no wonder that we feel tired when our levels are out of balance.
Certain lifestyle habits, such as overexposure to light in the evenings, can interrupt melatonin production and leave us unable to fall or stay asleep. Luckily, with a few lifestyle changes, it’s usually possible to get your sleep-wake cycle back in check. In cases where more help is required, melatonin supplements are an option too.
For more sleep tips, head over to the sleep and fatigue section of our website, where you’ll find everything from how to create the perfect bedroom for sleep to common age-related sleep conditions.
What’s your experience of melatonin and its effect on sleep? What helps you to get a good night’s sleep? We’d love to hear from you in the comments below.
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