What Is Melatonin and How Does It Affect Sleep?

Melatonin is a natural sleep hormone that helps regulate the body’s internal clock. It signals to your body that it’s time to rest, promoting a smoother transition to sleep¹. What is melatonin used for? It’s commonly taken as melatonin to help sleep, especially for those with jet lag or insomnia. The Quick and Calm Sleep Melatonin Spray uses the melatonin hormone and calming chamomile to support relaxation and restful nights. If you’re wondering what does melatonin do, think of it as nature’s way of syncing your body with sleep.

How is melatonin produced in the body?

How is melatonin produced in the body? The melatonin hormone is primarily produced by the pineal gland in the brain, especially during darkness. Melatonin production in the body follows the natural circadian rhythm, increasing in the evening to signal it's time to sleep¹. Light exposure can suppress melatonin production, affecting sleep quality. Understanding melatonin and sleep helps explain the vital role the sleep hormone melatonin plays in regulating restful nights.

What causes melatonin levels to rise or fall?

Melatonin levels naturally fluctuate based on light exposure. Darkness triggers the pineal gland to increase melatonin levels, promoting sleep, while light suppresses it, resulting in low melatonin production. Melatonin levels at night are highest, while high melatonin levels during the day are rare and may signal a disruption. To support healthy rhythms, focus on how to boost melatonin levels through reduced evening screen time and how to improve melatonin levels with a consistent sleep schedule.

How is melatonin linked to the circadian rhythm?

Melatonin and circadian rhythm are closely connected, as melatonin helps regulate the body's internal clock. The role of melatonin in circadian rhythm is to signal the brain that it's time to sleep, with levels rising in the evening and falling in the morning^2,3. A delayed melatonin release can lead to sleep disorders and disrupt the cycle. Using melatonin for circadian rhythm support can help restore healthy sleep patterns.

How does melatonin regulate the sleep-wake cycle?

Melatonin plays a vital role in the sleep wake cycle by signaling the body when it’s time to rest. As night approaches, melatonin levels rise, helping to regulate the sleep wake cycle and prepare the body for sleep. This process aligns with the circadian sleep wake cycle, which controls the natural cycle of sleeping and waking⁴. Proper melatonin and sleep wake cycle alignment supports healthier, more consistent sleep patterns.

Can lifestyle habits influence melatonin production?

Yes, lifestyle habits greatly influence melatonin production. Healthy habits sleep routines-like maintaining a consistent bedtime, reducing screen time before bed, and limiting caffeine-can boost melatonin naturally. Embracing a sleep and healthy lifestyle is one of the best ways to fall asleep fast⁵. Simple tips for good sleep such as dimming lights at night and relaxing before bed support melatonin release, promoting better sleep for a healthy life.

How do screens and blue light affect melatonin levels?

Blue light and melatonin are closely linked-excessive screen time before bed can suppress melatonin production, disrupting your natural sleep cycle. Blue light affects melatonin by tricking the brain into thinking it’s still daytime, making it harder to fall asleep⁶. To support sleep and a healthy lifestyle, it's essential to limit screen time before bed. Adopting healthy habits sleep routines is among the best ways to fall asleep fast and promote sleep for a healthy life.

What are natural ways to boost melatonin production?

To boost melatonin production naturally, maintain a consistent sleep schedule, dim lights in the evening, and limit screen use before bed. Exposure to natural sunlight during the day can also boost melatonin naturally by regulating your circadian rhythm. Eating melatonin-rich foods like tart cherries, walnuts, and bananas helps naturally boost melatonin. Creating a calm, dark bedtime environment is another simple way to support and boost melatonin production for better sleep^5,6,7.

What are melatonin supplements and how do they work?

Melatonin supplements are synthetic forms of the natural sleep hormone that help regulate your sleep-wake cycle. They’re often used to support better sleep, especially during jet lag or insomnia⁸. Melatonin oral sprays, like the Quick and Calm Sleep Melatonin Spray, offer fast absorption and convenience. This melatonin sleep spray contains melatonin for sleep and chamomile for relaxation. It’s sugar-free, non-habit forming, and easy to use—perfect for those exploring what are melatonin supplements to improve sleep.

Can melatonin supplements help with insomnia or sleep disorders?

Melatonin supplements can support sleep quality improvement, especially for those facing sleep problems like insomnia issues or jet lag. They help regulate the body’s natural sleep-wake cycle, offering effective sleeping problems solutions⁸. For people with a disorder for not sleeping, melatonin can reduce the time it takes to fall asleep. While it won’t cure a sleep all the time disorder, it can significantly enhance nighttime rest and overall sleep health.

When is the best time to take melatonin for sleep?

The best time to take melatonin is about 30–60 minutes before bedtime, allowing your body to wind down naturally. This is considered the ideal time to take melatonin for optimal results⁹. Using a melatonin sleep spray like Quick and Calm Sleep—a fast-absorbing melatonin oral spray—ensures quicker onset. For those seeking the best time to take melatonin before bed, this spray offers a convenient, sugar-free, non-habit-forming solution for restful sleep. 

References

1. Foster, R. G. (2021). Melatonin. Current Biology, 31(22), R1456-R1458.
   
   
2. Kennaway, D. J. (2022). What do we really know about the safety and efficacy of melatonin for sleep disorders?. Current Medical Research and Opinion, 38(2), 211-227.
   
   
3. Lewy, A. J., Wehr, T. A., Goodwin, F. K., Newsome, D. A., & Markey, S. P. (1980). Light suppresses melatonin secretion in humans. Science, 210(4475), 1267-1269.
   
   
4. Poza, J. J., Pujol, M., Ortega-Albás, J. J., & Romero, O. (2022). Melatonin in sleep disorders. Neurología (English Edition), 37(7), 575-585.
   
   
5. Waheed, H. J., Farhan, A. R., & Saifullah, P. H. (2017). Impact of lifestyle and environment on melatonin hormone in relation to oxidative stress. Drug Invention Today, 9, 121.
   
   
6. Kumari, J., Das, K., Babaei, M., Rokni, G. R., & Goldust, M. (2023). The impact of blue light and digital screens on the skin. Journal of Cosmetic Dermatology, 22(4), 1185-1190.
   
   
7. Juhnevica‐Radenkova, K., Moreno, D. A., Ikase, L., Drudze, I., & Radenkovs, V. (2020). Naturally occurring melatonin: Sources and possible ways of its biosynthesis. Comprehensive Reviews in Food Science and Food Safety, 19(6), 4008-4030.
   
   
8. Fatemeh, G., Sajjad, M., Niloufar, R., Neda, S., Leila, S., & Khadijeh, M. (2022). Effect of melatonin supplementation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. Journal of neurology, 1-12.
   
   
9. Zhdanova, I. V., Wurtman, R. J., Regan, M. M., Taylor, J. A., Shi, J. P., & Leclair, O. U. (2001). Melatonin treatment for age-related insomnia. The Journal of Clinical Endocrinology & Metabolism, 86(10), 4727-4730.