Melatonin is something you take when you are jet-lagged right?
Yes, the hormone melatonin controls our circadian rhythm and sleep cycle, but did you know it is also a very powerful antioxidant that protects our DNA?
Additionally, melatonin is an important clue into gut function since 70% of melatonin is produced in the gut. Low levels can indicate a problem going on in your GI system and suggest that further investigation is required.
If your hormone panels come back with a low melatonin level, do you need to supplement? In some cases, it can be helpful for a short time (don’t bother with capsules though, you have to take the right form). More importantly, we have to look at some of the reasons why melatonin levels are low in the first place.
First, there are many lifestyle changes you can make to balance circadian rhythm that I talk about in my book Supercharge Your Sleep. The most important of which is to limit screen time in the evenings. “Yea yea yea”, you are saying, “but what about my fascinating Facebook feed??”
Well if you MUST, then at least get some cool blue filtering glasses like these:
Or use a mobile browser app like EyeCare or Koala or install a simple software called f.lux on your computer that automatically warms the light emitted by the screen as the sun sets.
Why? Blue light disrupts natural melatonin production. Even 5 minutes of staring at your iPhone, TV or tablet can shut off this important sleep hormone and antioxidant and make it difficult for you to get to sleep.
How? Work towards strictly eliminating screen time at least 30 minutes before bed. If you need to use the computer in the evening or enjoy watching TV to unwind, there are a few tricks to mitigate the impact in the hours before bedtime.
Dim the screen(s) or use NightShift mode on iOS.
Get blue-light filtering glasses.
Install software like IRIS or f.lux on your computer (they are free, so why not give it a shot?)
Dim the screen(s) or use NightShift mode on iOS.
Get blue-light filtering glasses.
Install software like IRIS or f.lux on your computer (they are free, so why not give it a shot?)
In your bedroom, you may choose light bulbs emitting a warm/soft light or better yet a string of red/orange tinted LEDs instead of bright white lights
Why? Artificial light, whether it is from street lamps, cars driving by or electronics in your bedroom is several hundred times brighter
than the light from the moon or stars and affects the quality of sleep. While it may not affect the hours that you are asleep, light exposure has been shown to impact how deeply you sleep. Let’s try asking why not? This is an easy one to try and see what benefits you reap because it doesn’t require a huge lifestyle change or time investment.
than the light from the moon or stars and affects the quality of sleep. While it may not affect the hours that you are asleep, light exposure has been shown to impact how deeply you sleep. Let’s try asking why not? This is an easy one to try and see what benefits you reap because it doesn’t require a huge lifestyle change or time investment.
How? Get blackout curtains or shades. Remove nightlights or at a minimum replace them with ones that have a red/orange light. Remove electronics that glow from the bedroom or put a piece of electrical tape over the LED lights.
Second, I would start looking into WHY you might have a low melatonin production in your gut. How is the integrity of your mucosal barrier? Do you have a parasite, bacterial or yeast overgrowth? Food sensitivities causing inflammation? These are all things we can test for in the DIVE phase of my 4-step Migraine Freedom Plan.
Have you tried experimenting with reducing screen time in the two hours before bed? Would you be up for trying some nerdy orange glasses? Let me know in the comments below. Then if you haven’t grabbed a copy of my top 10 tips to improve your sleep quality, get it here: www.engineeringradiance.com/sleep
Get your hands on the other 8 key strategies for improving your sleep
Getting consistent, quality sleep is an important part of reducing migraine frequency and severity. I use these tips with all of my Migraine Freedom coaching clients and wrote this guide so you can start improving your sleep, too!
I installed f.lux on my laptop months ago after learning about the disruption of nighttime screen time causes for sleep. I am so glad I did. For one thing, I sometimes forget I’ve been on my laptop for a long time, and it’s gotten late. The f.lux not only dims the screen, but that dimming acts as a signal to me that it’s time to wind down for the night. Important for online entrepreneurs who can keep working after day hours. Great post, and did not know melatonin is a powerful antioxidant protecting our DNA.
Erin, I had no idea about the browsers you mentioned. I work in an office all day, mostly on a computer, then come home to work on my private practice, which means a lot of time on the laptop. I do try to quit at least 30 mins before bed, but I have a hubby who needs the TV to go to sleep, so I’m still exposed to that light. I may just try those nerdy glasses you mentioned! As always, I walk away from your posts with more information and knowledge. Thank you for another spectacular post!!
Hey Erin,
I love that you educate people (me included) on all the details that help us all have better health. I’ve known for some time about the importance of good sleep habits and the disruption of computer light and other electronic light sources. I ditched my LED clock for a simple no light clock that only shows light if you press a button, and it auto shuts off too. Wonderful post!
I am definitely going to tell my BF about the apps you mentioned. He is always on his iPad at night and has trouble sleeping so he takes melatonin. I am a good old fashioned book reader in bed, so I never have screens and I have no trouble sleeping. Thanks for the tips!
Thanks for passing the info on, I hope they help!
Oh wow! I didn’t know about a lot of this! I never heard of those apps, but I will check them out soon!
These are all excellent tips. I have trouble falling asleep, and melatonin has been a big help for me. I need to invest in some curtains and glasses, as well.
I am glad to hear that melatonin helps you. I have changed my curtains to black which has helped me to sleep in the summer. – Julie, EngRad Team
Very interesting article. I have a bottle of melatonin, it never really seems to help me fall asleep though. I generally can fall asleep fine which is nice. I keep to a sleep schedule even on weekends. I also have my windows covered with a thick sheet. I like my room dark! haha, it gets bright here in Phoenix.
Great tips! Gonna try these out and see if they help.
Oh my, I learned a bunch of new things! :O
I had no idea that melatonin was associated with the gut. It may explain my sleeping issues as I have IBS. Thank you, that was super helpful.
no worries. Glad you have learned something new from this post. Hope your sleeping issues get resolved soon. – Julie, EngRad Team
My husband used to take melatonin every night or else he couldn’t sleep!
i tried melatonin. personally it did not work well for me. but to each their own, right? i love all your natural solutions for sleep too! joy
I take chew able melatonin gummies before bed. I’ve found they help me sleep more soundly and I don’t wake up groggy.
I often wonder if melatonin is good, my younger kids have used a supplement melatonin a few times based on pediatricians’ advice, but they don’t generally take it now.
Melantonin is what I got recommdended for sleaping on the airplace 😛
Until now I have always consumed Ginger, might give Melatonin a try the next time, thanks for the tip! 🙂
I’m eating cherries at evening to enhance melatonin. It’s really helpful. Thanks for your tips and advices. I find it interesting.
This is some great information! I honestly never thought about taking melatonin before I fly on a plane.
This has a lot of helpful information. Some of these are pretty new to me. I am not skeptic at all and more than willing to try it.
I am not a medicinal taker when it comes to sleep. I either drink tea, listen to calming music but I want to get blackout curtains!
My husband suffers from insomnia. He stays up until around 6 to 7 am when he finally is able to fall asleep. I will have to limit his screen time. I think one of the reasons he finds it hard to sleep is because he watches Netflix all day!
This is a major concern for me now. I am really having a hard time falling asleep at night.Thank you for sharing these tips. Will try to reduce my screen time before sleeping.