Melatonin “the sleep hormone” is produced in the brain (pineal gland) and regulates your internal clock, telling the body when it’s time for sleep.
We naturally produce melatonin which rises and falls at certain times in the day. Our bodies are designed to produce enough melatonin to meet it’s needs.
Melatonin is produced in the brain as a response to darkness, and light exposure will block it’s production.
One misconception of melatonin is that it helps sleep all night long and in reality it’s really only helpful for the onset of sleep, not the quality of sleep.
Here are a few things that will help our bodies produce melatonin naturally:
Light- Please don’t underestimate the power of light on the body. It regulates our internal clocks and triggers our bodies to prepare for sleep, increasing our melatonin production, lowering body temperature and reducing cortisol/adrenaline (our bodies natural stress hormones).
Light is the single most important factor that signal our bodies that sleep is near and to prepare for it.
You can control light and light exposure with lots of sunshine and natural light during periods of wakefulness, dim lights one hour to thirty minutes before bed, darken rooms and keep light out for the entire duration of sleep.
Here are some great black out options: SLEEP OUT CURTAINS, Amazon black outs, slumberpod (discount code: LILBABYSLEEP$20)
**If you need a light in the room, opt for a red light which doesn’t stop the production of melatonin.
Wind downs (social cues) - Your baby’s internal clock doesn’t come pre-programmed. It is dependent on external environmental cues to signal sleep wake cycles. Parents play a big role in helping to adjusting your little one’s internal clock.
https://www.lilbabysleep.ca/sleep-schedules
It’s also important that we help our little one’s body’s relax and de-stress before sleep. A predictable bedtime routine will help do this. This also means, that we as parents have to be relaxed and avoid feeling stressed out (I know easier said than done!) but having a plan, knowing what to do and what to expect will play a big role in this. Our stress is directly going to affect the stress our baby feel and no one can sleep in a state of fight or flight.
Exercise - physical exercise during wakeful times is important in helping the body convert serotonin into melatonin when light is adjusted.
Exercise however, also increases your body’s adrenaline and cortisol and that can affect sleep. Our bodies need a cool down period and so exercise before sleep without at least an hour of “wind down” time is not recommended.
Melatonin is not the only factor affecting sleep and it’s not a cure for sleep problems, but it’s important to know when it spikes in our bodies to take advantage of our natural circadian rhythms -”ride the wave”.
Knowledge is important and will make sleep easier in the long run.
Why melatonin supplements are not recommended for children.
Melatonin is a naturally occuring hormone that is produced in enough quantities for our bodies. Giving children additional hormones can cause imbalances and it’s affects on development is still unknown. We also don’t know the quality of melatonin products, since they are not regulated and how much is actually in a dose.
When additional hormones are introduced consistently, our bodies adjust and then require more and more for them to be effective. This means that the dependency on them increases and the body will reduce its natural production.
“Whenever a lot of people do something, things can go wrong. And indeed, there have been many reports of melatonin overdoses in children. While overdoses can lead to excessive sleepiness, headaches, nausea, or agitation, luckily they aren’t dangerous most of the time. That doesn’t mean that over-the-counter melatonin is completely safe, however. In fact, the American Academy of Sleep Medicine (AASM) recently issued a health advisory with warnings about its use.”
Unless your child has a deficiency diagnosed by your doctor (in cases of autism spectrum disorders/adhd) then supplementing is not recommended.
Always consult your pediatrician or specialist before looking at external supplements.
Adults usually use melatonin in cases of Jet Lag to help shift their sleep onset and adjust their circadian rhythm, however It should not be used consistently and often.
I know that supplementing with melatonin can seem like the easy way out but it’s risk outweigh any benefits. It’s likely not going to help your baby sleep better all night long and create more side effects that you will have to manage in the long run.
The best option, is to look for the actual cause of your little one’s sleep struggles and fix those, you don’t need medication for that. Just a plan on how to set them up for success, an understanding of sleep and some support to help you coach your little one.
Then you will reap the benefits of a great sleeper and you can all feel rested. NATURALLY.
Let’s get you started, book a free call with me and let’s assess what is actually happening and get you some next steps. We are doing this together.
