yep, melatonin
I have a confession to make. Although I’m ridiculously well-versed in all things sleep-related, I will reluctantly admit that I don’t always follow my own advice. Like now, for instance. Ever since I moved from the desert to the tundra, I’ve had a very hard time getting out of bed in the morning. And since my “work” is primarily freelance writing, I don’t have external demands forcing me to be anywhere at a specific time. Getting up late means staying up late, and on and on it goes . And so it is in this very blog series, a countdown to my lovely sleep workshop, that I plan on taking my own advice as my circadian rhythms are all out of whack.
Melatonin has been touted as the cure-all for sleep-related issues, but it really shouldn’t be. As herbalist Paul Bergner points out, melatonin affects the entire metabolic cycle, not just the sleep-wake cycle. Taking large amounts can affect the pineal gland over time. Still, dosage and duration is really variable, and a small dose taken a half hour before bedtime can help straighten things out. Research indicates that tiny doses (such as 0.3 mg as opposed to 3 mg) can be just as effective.
Melatonin must be combined with exposure to light during the day, and turning the lights off at night. Yes, this includes computer screens. For many people, just these two things (melatonin and lights out) could be enough to bring the body back to a more natural cycle.
This is the first of a two-week series on sleep, which will cover herbs, diet, supplements, hygiene and more. Please post any questions and comments you may have… I will try to answer questions over the course of the series.
