As a girl, I remember staring at the ceiling for what felt like hours at bedtime. My Mom would tell me to “Count Sheep”! Not sure if that worked, but it was a great distraction tactic and I can’t say that there was ever a night where I didn’t eventually sleep.
Does anyone else feel like there is a Melatonin craze right now? AND…I’m embarrassed to say I jumped on the Melatonin train and started buying Melatonin Gummy’s for my family.
My kids were not on a good schedule. They were getting home late from their after school activities, by the time they ate dinner (for the second time), showered and got homework done they were getting to bed too late. On weekend nights if we had plans we would all be up late too. They couldn’t wind down and that’s when Melatonin entered the picture.
All of the research I found said that Melatonin was good for us, our body makes it naturally and it actually helps us rest, heal and repair. One medical doctor even referred it as the miracle supplement. I thought if it could help my kids get to sleep quicker than they would get more sleep and that was a good thing.
Fast forward… I hear Melatonin directly effects Seratonin levels. YIKES! That is the happy hormone our bodies make. Hmm..Should I be giving this to my kids regularly?
So wait … Melatonin may NOT be good for my kids!
(Here comes the Mom guilt.)
I did the research and here are the facts…
Our brain does naturally make the hormone melatonin, in fact it starts making it two hours before bedtime and then stops making it as the sun rises.
Our body uses Melatonin to help maintain our circadian rhythm which is also known as our 24 hour body clock.
When you buy Melatonin as a supplement it is a synthetic hormone.
Studies show that Melatonin does interfere with your bodies other natural hormone levels, such as Serotonin.
Melatonin can be used and is safe and effective when used on occasion for jet lag purposes or travel between time zones and is not addictive or habit forming.
Seratonin has been detected in Melatonin supplements when tested by second and third party testing. If you are taking an antidepressant or Selective serotonin reuptake inhibitor and taking Melatonin this could cause an overabundance of serotonin. Which could lead to something called Serotonin Syndrome.
What Do We Do With This Information?
We should be able to fall asleep without taking any supplements.
Melatonin is a quick fix, but taking it long term it is not the best thing for our brains.
If our bodies are getting small traces of serotonin in a supplement over a duration of time, our brains could stop making serotonin or make lower levels.
If Serotonin promotes a happy mood, without our body making the levels needed, we could be at a higher risk for depression.
Simple Lifestyle Adjustments That Can Help ~
Schedule
Create a body clock for sleep. Wake up at the same time and go to bed at the same time every day. Train your body to know the routine.
Limit Caffeine
If you are going to have caffeine stop by noon.
Monitor Screens Before Bed
The light on phones and screens directly effects your eyes and tricks your body into thinking its day light. So use Blue Light Glasses, turn screen brightness down, and put a timer on so you can put it down 2 hours before bedtime.
Wind Down
Have a calming bedtime routine. A hot bath, reading time, or journaling are all relaxing ideas that promote sleep.
Last Resort ~ Melatonin Free Supplements
Passion Flower, Valerian Root, and Chamomile are good healthy options.
HEALTHY HABITS
It takes 28 days to break a habit or create a new habit. A healthy sleep routine is a habit and with consistency we will get results.
SWEET DREAMS!
XOXO
EVE
MEDICAL DISCLOSURE
Eve Adams and the website HELLOEVEADAMS.COM is not a doctor or registered dietitian. The contents on this website, emails sent via the newsletter, and products sold or suggested are not medical advice.
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