We all know that sleep is important, but few people realize just how important good sleep can be. On average, you should be getting 8 to 9 hours in a good sleep cycle, whether it be at night or during the day (for third-shift workers). Sometimes you reach a point where you are overly tired, making it more difficult to go to sleep, stay asleep, and get optimal sleep. But melatonin supplements could help.
Understanding Melatonin and Its Role in Sleep
Did you know that your body naturally produces melatonin? It’s a hormone that comes from the pineal gland in the brain, helping to regulate your circadian rhythms, which are sleep and wake cycles. Melatonin encourages you to sleep by reducing the time it takes for you to fall asleep, synchronizing your internal clock, and promoting good nervous system function.
For people with sleep disorders, like insomnia, our Maximize Melatonin Skin Patch can help give those natural brain hormones a boost. Melatonin supplements can also help shift workers adjust to new sleep schedules, allowing them to get optimal sleep despite irregular sleep and wake habits.
Subscribe and Save BOGO – $40 Subscribe Now
Save $20 (Cancel anytime – Click To Learn About Our Subscription Option)
(60-day Supply – $20 each month)
30-Day Supply BOGO – $60 Add to Cart
(60-day Supply – $30 each month)
How Timing Affects Melatonin’s Efficacy
The average person’s natural melatonin production is influenced by light and dark cycles. Typically, the circadian rhythm encourages sleep at night (when it’s dark) and wakefulness in the daytime (when it’s light). Exposure to too much light in the evening can delay your melatonin production, so the timing of your melatonin supplementation should be planned for a calm time when you want to go to sleep. That means no lights, especially from blue screens like smartphones or televisions.
Taking melatonin should supplement your body’s natural production. The best time to take melatonin will vary with your personal needs. Taking it too late or too early can be disruptive, so, before you start taking melatonin supplements, pay attention to when you feel tired. Try to take a melatonin supplement when you naturally feel sleepy to give your brain a boost over the edge for better, easier sleep.
The Best Times to Take Melatonin for Different Sleep Issues
Not everyone’s body releases the same amount of melatonin at the same times because your circadian rhythm is slightly different to everyone else’s. Ergo, the best time for melatonin supplements for you may not be the best time for someone else. People take melatonin supplements for different sleep issues, such as:
- Insomnia, which is the inability to fall asleep for long periods of time, for people who struggle with insomnia, you should take melatonin supplements 30 to 60 minutes before your usual bedtime. This allows melatonin levels to hit their peak as you prepare to go to bed.
- Waking in the middle of the night may mean that your melatonin levels are low. Melatonin supplements will help stabilize the slow release of the sleep-inducing hormone to keep you asleep for the rest of the night.
- Early morning wakeup? If you wake up too early, melatonin supplements two hours before your bedtime can help to extend the duration of your sleep.
- Shift workers tend to have odd schedules, making it difficult to pinpoint a routine time to sleep. Melatonin 30 to 60 minutes before you want to sleep can help you find new sleep patterns while encouraging the immediate release of natural melatonin.
Combining Melatonin with a Good Sleep Routine
Our Maximize Melatonin Skin Patch is a supplement, meaning it needs to be used in combination with natural sleep routines and good sleep habits to be most effective. Create a relaxing bedtime routine to prep your mind and body for a good night’s sleep. Read, listen to soothing music, practice meditation, and take a melatonin supplement. This signals to your brain that you are ready to sleep.
Keep light exposure to a minimum. The darker your sleeping environment, the better your sleep will be. Need a nightlight? Make it dim, and avoid electronic device screens, especially if you wake up in the middle of the night. Checking your phone when you wake up at night can inhibit your ability to fall back to sleep.
Subscribe and Save BOGO – $40 Subscribe Now
Save $20 (Cancel anytime – Click To Learn About Our Subscription Option)
(60-day Supply – $20 each month)
30-Day Supply BOGO – $60 Add to Cart
(60-day Supply – $30 each month)
Exercise and stretch at least two hours before bed. Go for a light walk after dinner, practice yoga in your bedroom floor, raise your arms above your head and then touch your toes—this kind of activity exhausts the last bit of your daily energy, making it easier to fall asleep when combined with the effects of melatonin supplements.
Establishing a Consistent Sleep Schedule
Melatonin supplements will work best when you have a consistent time when you try to go to sleep. Set a fixed bedtime and wake time to establish a good sleep and wake cycle for your mind and body. Need to shift your sleep schedule? Don’t make drastic changes. Instead, change your sleep schedule by 15 to 20-minute increments until you find a circadian rhythm that leaves you feeling refreshed.
How Melatonin Supports Healthier Sleep Patterns
When you are well-rested, you have better cognitive function and can maintain better focus. You are more productive, feel happier, and accomplish more throughout your day because you aren’t fighting daytime drowsiness.
Melatonin supplements are designed for short-term use, to restore your body’s natural ability to sleep longer and better. Long-term use should be discussed with a healthcare professional, but short-term use involves getting to know your body through trial and error. Optimal melatonin dosage is subjective. Use the lowest dose of melatonin supplements first, then incrementally increase your dosage per the suggestions and recommendations on the bottle label. Melatonin sleep timing is everything, but once you have your timing down, melatonin supplements can help you establish healthier sleep patterns.
Conclusion: Finding Your Optimal Melatonin Timing
Bedtime supplements can be an invaluable tool to improve your quality of sleep and address sleep issues that plague everyday people. Combining Melatonin Skin Patches with good sleep practices makes it easier to attain better sleep, so you can enjoy more restful nights and productive days.
Sources:
https://www.healthline.com/nutrition/melatonin
https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know
https://www.mayoclinic.org/drugs-supplements-melatonin/art-20363071
