The Melatonin Question
Last week, we explored why darkness is as essential to health as sunlight. As light exposure produces Vitamin D, darkness produces melatonin — both act as vital hormones, antioxidants, anti-inflammatories, immune modulators, and mitochondrial supporters.
Just as a lack of sunshine can cause Vitamin D deficiency, a lack of darkness can lead to low melatonin levels.
Naturally, you’re asking:
“Do you recommend taking a melatonin supplement for sleep?”
Ahhh… this is a sticky wicket. Once upon a time, I would have said an emphatic yes. But after more than ten years of research and twenty years in practice, the answer is more nuanced: it depends.
Five Things to Know About Melatonin Supplements
1. Melatonin is a “signal,” not a sleep medication.
It tells the body it’s time to prepare for rest. A very low dose taken 30–60 minutes before bed may help those who have trouble falling asleep. I often recommend a sustained-release formula to prevent middle-of-the-night awakenings.
2. It has a short half-life — about 45 minutes.
Fast-acting forms can wear off quickly, sometimes causing rebound awakening (the opposite of what we want!).
3. It’s not FDA-regulated.
Most supplements on the shelf are dosed far higher than your body naturally produces (0.3 mg/day). Labels may not match actual content, so quality and dosing are unpredictable.
4. Vivid dreams.
Some people experience unusually vivid dreams or disrupted sleep from melatonin.
5. Morning grogginess
Others feel sluggish or “hungover” the next morning — a sign the dose or timing may be off.
Despite these caveats, standardized melatonin (verified by third-party testing) has been shown in medical literature to support nervous, immune, cardiovascular, reproductive, and musculoskeletal health.
The Phytomelatonin Alternative
All plants make their own melatonin — called phytomelatonin — to protect themselves from oxidation and UV stress. When I do recommend melatonin, I prefer a plant-based form.
Phytomelatonin acts as a natural, sustained-release formula, allowing a gentler, more physiological rise in melatonin.
There’s one product I trust for this purpose — if you’d like details, please reach out directly.
Better Than Supplements: Optimize Your Darkness
Before reaching for a pill, start with these lifestyle shifts that help your body create melatonin naturally:
1. Create a dark sleep environment (or wear an eye mask)
If your room isn’t fully dark, invest in a comfortable eye mask like Manta.
Many of my patients say, “I wish I’d tried this sooner!”
2. Time your alcohol wisely
Avoid alcohol at least four hours before bed.
When it metabolizes mid-sleep, it triggers a cortisol spike that wakes you up hot and restless.
3. Take a hot shower or bath before bed.
As your body cools afterward, it triggers the brain to release melatonin and prepare for sleep.
4. Read by red light
Red light doesn’t suppress melatonin like blue/white light does.
Swap your bedside bulb for a red one (or consider Helight Sleep’s portable red light) to turn your bedroom into a cozy “sleep cave.”
Your Move of the Week: Darkness Audit
Pick one new darkness-supporting habit to try for the next 7 days:
✨ Invest in an eye mask
✨ Move your last drink 4 + hours before bedtime
✨ Swap your bedside bulb for red light
✨ Add a hot bath or shower to your routine
And let me know what surprised you most about prioritizing darkness this week!
Warmly,
Dr. Krista
Olive Says:
I don’t need melatonin — I sleep 16 hours a day like nature intended.
My human’s red light gives total den vibes. Progress!
Also, I have a built-in eye mask. It’s called closing my eyes. You humans overthink everything.