Melatonin and Sleep

Nature's Night-Time Hormone

I’ve had quite a few questions lately about melatonin and how it supports a great night’s sleep, so let’s dive in. Whether you’re finding it hard to nod off, tossing and turning during the night, or waking up feeling like you’ve barely slept, understanding melatonin could help make a real difference.

What Is Melatonin, Anyway?

Melatonin is a natural hormone produced in the brain that helps regulate your body’s sleep-wake cycle. It works in sync with light and dark: as the sun sets and it gets darker, your brain increases melatonin production to help you wind down and get ready for sleep. As the sun rises, melatonin levels naturally fall to help you wake up feeling refreshed and alert.

But like many things in life, melatonin production can be affected by a few different factors.

What Can Disrupt Melatonin Production?

• Age – Our natural melatonin levels gradually decline as we get older.

• Poor sleep routines – Inconsistent sleep schedules, shift work, or jet lag can interfere with our natural body rhythm.

• Stimulants – Caffeine, alcohol, and nicotine can all interfere with melatonin production and quality sleep.

When we consistently struggle to sleep well, it’s more than just an annoyance. Long-term sleep disruption can contribute to weight gain, lowered immunity, high blood pressure, and poor mental health. That’s why aiming for around 8 hours of restful sleep each night is such a key part of long-term wellbeing.

How to Support Natural Melatonin Production

Here’s the good news: there’s plenty you can do to naturally support your melatonin levels, starting with a solid wind-down routine.

1. Start Early in the Evening

As the sun goes down (around 5pm during daylight savings), it's the perfect time to switch gears. I always avoid stimulants after this time, if I have a coffee any later, I’m wired all night and wake up groggy. You may find that you have to avoid stimulants before 3pm. You know your own body, so monitor your intake and stop if you find it makes you over-stimulated in the late evening.

2. Dim the Lights

Trade in those bright overheads for soft, warm-toned lamps. This simple switch helps send the right signals to your brain to start producing melatonin. I love the warm glow of salt lamps or the softness of a lit candle to create that calming ambient atmosphere.

3. Step Away From the Screens

Phones, tablets, and laptops all emit blue light, which can suppress melatonin production. Try to switch off all devices at least 30 minutes before bed. If you need to use devices close to bed-time, invest in a good quality pair of blue light glasses to help reduce exposure, and consequential fatigue and eye strain.

4. Create a Relaxing Bedtime Ritual

Whether it’s lighting a candle, diffusing some calming essential oils, or sipping a cup of chamomile tea, bedtime rituals help your body associate these cues with winding down. It may also help to maintain a room temperature of approximately 16 degrees to help maintain the body's natural thermoregulation throughout the night.

5. Move Gently

Gentle yoga, stretching, or a short meditation can help release tension and slow down a racing mind. Try to avoid intensive cardio exercise close to bed-time. This helps to avoid an increase in cortisol levels, which has a direct inverse relationship with melatonin. In other words, if cortisol is high, then melatonin is low.

6. Keep Your Bedroom Dark

The darker the room, the better. Total darkness helps maintain melatonin production through the night, supporting deeper, more restorative sleep. It's also important to leave your blinds open, if possible. This means that you will be woken up in the morning by natural light. This helps to switch off melatonin and activate your cortisol, ready for the day.

What About Food? Can It Help?

Absolutely. While we often talk about what not to eat before bed, there are actually some foods that naturally contain melatonin and can support sleep if eaten later in the day.

Here are a few to try:

• Animal sources – Fish, eggs

• Fruits – Grapes, cherries, strawberries

• Veggies – Tomatoes, capsicum, mushrooms

• Nuts – Pistachios, almonds

These whole foods don’t just help with sleep, melatonin also plays a role in reducing inflammation, supporting heart and immune health, protecting the brain, and even helping to prevent chronic conditions like diabetes and cancer.

In Summary...

Melatonin is your natural ally when it comes to sleep, and looking after your levels can have wide-reaching health benefits beyond just feeling more rested.

By dimming the lights, switching off the screens, and including more melatonin-rich foods in your diet, you can give your body the best chance to rest, repair, and thrive.

Need help creating a wind-down routine or meal plan that supports sleep? Feel free to get in touch or check out my programs designed specifically for women navigating sleep struggles in perimenopause and beyond.