How Long Does Melatonin Last In Your System? All You Need To Know

While melatonin can be effective for shifting the circadian rhythm to help people fall asleep within a new time window, the experts interviewed for this piece agree that it’s not meant to be taken as a nightly sleep supplement. “It’s more of a body clock regulator than a sleep aid,” Bhopal notes.

If nightly sleep support is what you’re after, they recommend first cleaning up your sleep hygiene routine. For starters, being strategic about the timing of your light exposure is key.

In the hours leading up to bed, “avoiding devices and the blue light they emit is essential for optimizing your sleep hygiene since blue light disrupts melatonin production,” says Bonney. “Turn off bright overhead lights in favor of dim lamps since darkness is your body’s cue to increase melatonin production. Remember, you have photoreceptors all over your body, so eliminating light as much as possible is helpful.”

Bhopal adds that once you’ve dimmed the lights and put away electronics, you’ll want to wait to get into bed until you actually feel sleepy. “Staying in bed while you’re awake trains your brain to associate the bed with wakefulness,” she explains.

Those who are looking to not only fall asleep faster but stay asleep longer and reach more restorative stages of rest can also look into sleep supplements that utilize non-hormonal ingredients like magnesium, L-theanine, and relaxing herbs.*

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