Melatonin levels in the blood may be orders of magnitude higher with a common melatonin dose of 2 milligrams, potentially affecting the body's glucose disposal system for those with a particular variant to the melatonin receptor. However, unlike other sleep aids, melatonin does not seem to lead to tolerance and withdrawal effects.
Taking advantage of natural light exposure in the afternoon and evening can help regulate hormones, particularly melatonin, and support overall brain function.
Bright light exposure has effects on things like cognition and even if using a sleep mask people may not be satisfied with the darkness of the room while sleeping, therefore putting tape on LED lights on air conditioning or microwaves is a solution. Spending some time outside can help with coping with sleep loss.
The speaker emphasizes the importance of getting sunlight exposure within 2-10 minutes after waking up to regulate circadian rhythm effectively. Blue light generated by ring lights and sunrise simulators may not be as effective as direct sunlight exposure.
This podcast discusses the benefits of using melatonin to reset sleeping patterns, especially for people who work night shifts or travel frequently. It also highlights the dangers of shift work, including higher rates of diabetes, heart disease, cancer, and Alzheimer's.
The use of phones in bed is a common mistake that affects sleep quality. Remove phones from the bedroom and switch to alarm clocks instead of using phones for alarms.