Melatonin Miracle Molecule: Transform your life with Melatonin. Why higher doses are safe and benefits beyond sleep as the bodies master stress resilience molecule for healing & longevity. by John Lieurance

Author:John Lieurance [Lieurance, John]
Language: eng
Format: epub
Published: 2022-03-27T22:00:00+00:00

How to use melatonin supplements for sleep?

Since melatonin is a sleep-wake cycle regulating hormone, it’s important that you use it at the right time to suit your routine, keeping in mind the time you need to sleep against the time you need to be awake and productive.

If you struggle to fall asleep often due to jet lag or working in shifts, you should take melatonin supplements about 30 minutes before bedtime. The other option is spending several hours trying to fall asleep. I know which one I prefer! Moreover, some research suggests when taking smaller doses of melatonin such as 3-20mg may be better for sleep latency, but these doses should be taken 3-4 hours before bed, such as after dinner. This principle does not seem to be true for the supra-physiological dosing of melatonin, such as 100-200mg.

You need to consider your sleeping habits when you start using melatonin for improving your sleep quality. This is true irrespective of whether you’re an early bird or a night owl. These are the basic chronotypes that determine the rhythmic activities your body follows to allow you to perform and maintain various functions.

Night owls are basically the people who tend to stay awake until the late hours of the night. So, they also tend to get up later. Early birds, on the other hand, are those who get to sleep early like by 9 or 10 pm and are early to rise.

Therefore, depending on whether you are an early bird or a night owl, you need to time the doses of your melatonin supplements so that it matches your current sleep-wake cycle. You also need to consider your expected sleep-wake schedule. This means if you plan to change your bedtime routine or the time you wake up, you’ll also need to change the time you take melatonin supplements to derive optimum benefits.

If you are an early bird, it’s advisable to take melatonin in a slow-release delivery format so that the melatonin is provided throughout the evening. Oral routes generally have a short half-life and fast absorption, versus a suppository which can release slowly over 5-7 hours. Liposomal versions can also be time-released, nevertheless, I have found the suppository to be the most effective. Also, keep in mind studies show oral melatonin is only 2.5% absorbable, so a Liposomal or suppository might be best all around.

In the case of early birds who often wake up too early in the morning, say at 3 or 4 am, using a melatonin supplement might be helpful for you to signal a stronger sleep cycle through your circadian rhythm. Melatonin will extend the sleep duration allowing you to sleep for the extra 2 hours, meaning that you would wake up at 5 or 6 am. Tracking your sleep is a great way to know for certain the quality and exact duration of rest you’re getting each night. Oura rings are what I use as they have been studied to be one of the best products on the market, but there are also several options to choose from.

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