5/25/2023 0 Comments Proper amount of deepsleepYou can do this naturally by sticking to a routine sleep schedule, getting some natural light exposure first thing in the morning and avoiding bright lights and screen time before bed. You can boost your melatonin levels in a couple of ways so you can fall asleep and wake up earlier. Melatonin works best for people who have a delayed circadian rhythm - like if you’re a night owl who prefers going to bed later and waking up later, but you have to go to sleep and wake early for your job, school or other life commitments. So, we’re not as energetic, and we never quite get that burst of melatonin production at night.” ![]() “This is why in some places, like Ohio, our energy levels are lower during the winter because we don’t have a lot of natural sunlight during the day. “Once that sun goes down, your melatonin system turns back on and a couple hours later, your melatonin levels are high enough for you to be able to fall asleep,” explains Dr. This hormone helps calm your body down and prepare for sleep by making you feel tired or drowsy. ![]() At night, in response to darkness, your brain switches off serotonin and starts releasing melatonin. In reaction to daytime and natural daylight, your brain releases the hormone serotonin, which regulates your mood, appetite and memory. Your body follows a circadian rhythm in which various physical, mental and behavioral processes are carried out depending on the time of day. Sleep-medicine physician Lauren Goldman, MD, and clinical-health psychologist and behavioral sleep-medicine specialist Alicia Roth, PhD, share how melatonin works, who should take it and when you can use it for maximum effect. Plus, the right dosage can vary from person to person. And while you may believe higher doses lead to better sleep, that’s not exactly the case. Melatonin is sold over the counter in a range of doses, from 1 milligram (mg) to 10 mg and higher. We do not endorse non-Cleveland Clinic products or services. Advertising on our site helps support our mission. ![]() Cleveland Clinic is a non-profit academic medical center.
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