Modern living can wreak havoc with our circadian rhythms, but there are some basic tips we can follow to maintain our rhythm and obtain a restful night’s sleep. Get sunlight or bright light during the day and minimize light, especially blue light, at night. This means avoiding TV, bright lights, smartphones and computer screens for two hours before bedtime. It is also important to avoid caffeine later in the day and to wake and sleep at consistent times so the body establishes a pattern. Many individuals find that taking a melatonin supplement before bed helps to establish the circadian rhythm and obtain a restful night’s sleep.
Waking at night can have many causes. Minimizing stress and avoiding caffeine, bright light and blue light late in the day can help you stay asleep all night. Maintaining a healthy hormone balance and healthy melatonin production can also support restful sleep.
Melatonin is a hormone involved in controlling the body’s sleep-wake cycle and is released by the brain’s pineal gland in response to the onset of darkness. Supplemental melatonin supports the body’s natural melatonin cycle. Melatonin activates the receptors MT1 and MT2 in an area of the brain’s hypothalamus that controls circadian rhythms and in some peripheral tissues. Melatonin supplementation helps support central nervous system activities via these receptors. Valerian root is another herbal supplement that has been used as a sleep-supportive nutrient dating back more than 2,000 years! For comparison, we've broken down the differences between valerian root vs. melatonin.
