What can I do to improve my sleep before trying melatonin?

Avoid caffeine in the afternoon and evening, avoid alcohol before bedtime, put away screens one or two hours before bed, keep a stable circadian rhythm, keep naps short, be physically active during the day but not too close to bedtime, keep the bedroom cool and dark, and write down racing thoughts on a note to deal with the next day.

Melatonin – the body's sleep hormone! – How to fall asleep faster | Hardworkout Magazine

Key takeaways

- Melatonin is a hormone released by the brain in the evening, and it affects glucose levels, blood pressure and body temperature.

- Melatonin is not addictive, and according to Forskning.no its use has increased while the use of addictive sleeping medications has decreased.

- The body's melatonin production falls when we are exposed to daylight and rises again as it gets darker in the evening.

- Simple habits — avoiding caffeine and alcohol late in the day, keeping a stable circadian rhythm, and putting screens away one to two hours before bed — should be tried before considering a melatonin supplement.

- Melatonin is available over the counter as drops or tablets, in addition to being produced naturally in the body.

What is melatonin and what does it do in the body?

Melatonin is a hormone that the brain releases in the evening that makes us sleepy. This hormone affects glucose levels, blood pressure, and body temperature. Melatonin is naturally produced in the body but is also available as an over-the-counter supplement in the form of drops or tablets. You can read more about our recommendation for melatonin supplements further down in the text.

Is melatonin addictive?

Melatonin is not addictive, and according to Forskning.no, the use of melatonin has increased in recent years, while the use of addictive sleeping medications has decreased.

Why do screens in the evening make it harder to fall asleep?

Melatonin production in the body decreases when we are exposed to daylight and increases again in the evening when it gets darker. Research shows that those who are exposed to too much light in the evening, such as from tablets and mobile phones, take longer to fall asleep than those who do not. So if you are struggling to fall asleep in the evening, you should put away screens an hour or two before bedtime.

Why does poor sleep over time affect your health?

Sleep is incredibly important for optimal brain function, metabolism, recovery after exercise, and for maintaining [good health](https://hardworkout.no/prioriter-sovn-for-god-helse/). Poor sleep over time increases the risk of developing diseases.

![recovery](https://hardworkout.no/wp-content/uploads/2019/12/AdobeStock95012321-2-225x150.jpeg)

Which habits improve sleep without supplements?

There are simple steps you can take to improve your sleep before considering whether you need melatonin supplements.

- Avoid caffeine in the afternoon and evening

- Avoid alcohol before bedtime

- Put away screens one or two hours before you go to bed

- Maintain a stable circadian rhythm; the best is to go to bed and wake up at the same time every day

- If you need a short nap after dinner, don’t sleep too long; it will make it difficult to feel sleepy again by the time you go to bed in the evening

- Physical activity – Be physically active during the day, but don’t exercise too close to bedtime, as it can make it difficult to fall asleep

- Temperature – The bedroom should be kept cool

- Light – Keep the bedroom dark; too much light will make you more awake

- Mental chaos – If you have a lot of thoughts in your head when you go to bed in the evening, it can be difficult to fall asleep. Write down some thoughts on a note and leave it for the next day; you won’t solve anything by lying awake thinking about it all night.

How can melatonin help?

Melatonin is taken in the evening and makes you feel more drowsy, thus it should lead to shorter time to fall asleep.

The points mentioned above are the most important for improving sleep quality and the body's natural melatonin production.

If you still need to improve your sleep, we recommend the melatonin supplement from [Optisleep](https://hardworkout.no/optisleep). This supplement is developed for those with sleep problems and has received very good feedback from customers who have experienced better sleep quality and who have moved away from the use of sleeping pills, in favor of the supplement from Optisleep.

![sleep and training](https://hardworkout.no/wp-content/uploads/2019/04/AdobeStock94260850-1.jpeg)

What does the Optisleep supplement contain?

In addition to melatonin, the supplement also contains vitamin B3, magnesium, green tea extract, and Ashwagandha, all of which are said to be good aids for improving sleep quality and providing calmness in the body. [Optisleep](https://hardworkout.no/optisleep) can help with restless legs, make it easier for you to fall asleep, and provide deeper and better sleep, without being addictive.

Sleep is important for both the brain and body to function well. Do something to improve your sleep today!

When should you see a doctor about sleep problems?

Always remember to consult your doctor if sleep problems persist.

Sources:

We use less medication for poor sleep. [Forskning.no](https://www.forskning.no/medisiner-sovn/vi-bruker-mindre-medisin-mot-darlig-sovn/1342919)

Advice for those struggling with sleep. [Helsenorge.no](https://www.helsenorge.no/sovnproblemer/rad-for-bedre-sovn/ver-fysisk-aktiv)

The light from the screen disrupts sleep and makes you tired in the morning. [Forskning.no](https://www.forskning.no/lyset-fra-skjermen-forstyrrer-sovn-og-gjor-deg-trott-om-morgenen/517149)