A good laugh and a long sleep are the two best cures for anything.
— Irish proverb
We all know that sleep is important, but few of us realize just how damaging loss of sleep can be. Not getting the required 7-9 hours of sleep per night can increase your stress, increase the risk of many chronic diseases and falls, reduce brain functions like memory and cognition, and significantly increase weight gain. I always ask my patients about their sleep. Even after stating that they get 8 or so hours of sleep per night, they will often admit that their sleep is unrestful or not very deep. One recent study stated that 63% of Americans say their sleep needs are not being met during the week. This certainly moves sleep problems into the forefront of medical conditions.
Great sleep is regulated by several factors like cortisol (from the adrenal gland), blood sugar surge control, cell energy function (mitochondrial injury), and brain neurotransmitter and hormone production. All of these can be helped with our metabolic treatment protocols, but in this article we’ll focus on Melatonin.
Melatonin is one of those substances that gets a lot of “air time.” It is mentioned everywhere in articles that are discussing insomnia, inflammation, chronic pain, weight gain, stress control, jet lag, falls in the elderly and dementia. That’s because it is implicated in many of the complex pathways that control sleep.
Melatonin is a hormone that is produced in the pineal gland (in the center of the brain) and plays a major role in the control of day/night cycles (along with the suprachiasmatic nuclei (SCN)) in response to darkness. The pineal doesn’t receive the light information directly; instead the SCN receives the light stimulated nerves from the retina in the eye. In fact, the neurons go to the upper neck where they can be affected by neck injury. That is why after whiplash injuries, sleep cycles can be disturbed. The SCN then sends information back to modulate body temperature and production of cortisol (the stress hormone) and melatonin.
Natural melatonin levels slowly drop with age, with some older adults making very small amounts or none at all. Melatonin levels decrease dramatically with exposure to blue light. Artificial light can drop levels by 60%. Until recently, humans were only exposed to blue light a few hours during winter daylight. Unfortunately, several modern conveniences like fluorescent fixtures and especially smart phones, iPads and computers produce the wrong light frequencies (blue) that inhibit melatonin production. As you can imagine, a rural/agrarian lifestyle would be helpful here because the days and evenings spent outside would let your brain know when it’s light or dark.
HOW CAN WE INCREASE MELATONIN LEVELS
1) Glasses that block blue light (orange lenses) can increase melatonin during sessions with electronic devices. Read with an orange light on the iPad and use blue blockers at home 3 hours before bed.
2) Supplementing with melatonin can be effective, but it must be the sub-lingual form (dissolved under the tongue) because 90% of the melatonin is removed by the liver if it is swallowed. Melatonin supplements need to be taken at the same time every evening, ideally an hour before bedtime.
3) Have your levels of melatonin, cortisol and inflammatory markers tested by a doctor knowledgeable in the natural treatment of sleep disorders.
4) Limit exposure to unnatural light sources (computers, TV, videos, fluorescent lights) after 8:30 PM, and increase exposure to natural light at mid day.
Because of the far reaching effects on our entire body, melatonin levels and improving sleep should be a high priority when outlining one’s health plan. If this makes sense to you, let me know if I can help.
Dr. Don Davis, D.C., DACNB is a BOARD CERTIFIED CHIROPRACTIC NEUROLOGIST in Walnut Creek. He has been serving individuals with chronic pain for 30 years. For information about how you can get a free consultation with Dr. Davis, call (925) 279-4324 (HEAL). Visit us at WalnutCreekHealth.com or WalnutCreekThyroidInstitute.com
Hi Dr. Don!
Thanks for writing this detailed article on the importance of melatonin for healthy lifestyle and sleeping. I have been suffering from fibromyalgia for almost 6 years, since that I had been taking Syngab 100mg along with vitamin B12. Although these 2 were working in my fibromyalgia pain, but my mood imbalances and headache was becoming more severe day by day which as causing disturbances in my personal as well as professional life.
But after reading this and other informative articles about the roles and importance of melatonin in resolving sleep, mood and fibromyalgia related issues and pains, I have started taking Melatonin 5mg from https://nutrabulk.com/melatonin-5mg-tablets-600-count.html .
Now I can work more efficiently on Computer in my day times also feeling relief in the pains of fibromyalgia. Before taking this I used to sleep around 3 am every night, but now I start feeling drowsy before 12am every night. In addition, It is also helping me to cope with frequent mood imbalances and feeling of worthlessness.
Besides this, I have also removed the blue night bulb from my bedroom. before reading your article, I was totally unaware that this blue light can be negative for my current health situation. Thanks again for writing such a helpful article.