I found this article today that talks about a lack of ‘blue light’, which we get from early morning exposure to sunlight. When teenagers are not properly exposed to ‘blue light’ for one week, their bodies release melatonin 30 minutes later in the day, which causes them to stay up later and fall asleep in class the next day. The release of melatonin is often also responsible for lack of sleep due to insomnia.
 Insomnia |
What is Melatonin
Melatonin helps us fall asleep. It is typically released for about 2 hours leading up to the time we actually fall asleep, based on our body’s circadian rhythm.
The message that I am taking away from this article is this: it’s not the lack of ‘blue light’ necessarily that is affecting people, it’s the release of melatonin. Therefore, regardless of what time you get up in the morning, simply supplementing with melatonin at night is one way to get yourself to sleep.
Melatonin is available in your local grocery store for about $10 for a 2 month supply. Try to get either the 3mg or the 5mg versions. There’s not really any need to take more than 5mg at night. If you can’t fall asleep on 5mg of melatonin then I think you might need something stronger.
Little Kids Can Use Melatonin
Kids can use melatonin too, as it is not dangerous or habit forming. Doctors have recommended giving a 6 year old child 1 mg of melatonin at night if he or she just can’t get to sleep. It is tasteless, can be crushed up, and swallowed with a spoonful of pudding or something.
Sleep is SO Important
We all know how important a good night sleep is. Most kids require 10-12 hours of sleep each night, teenagers require 8-10 hours, and adults require 6-8 hours, with 8 being most optimal. Getting 8 hours of sleep regularly at night goes a long way towards helping you recover from intense workouts, and keep from getting sick.
The Battle Against Caffeine and Insomnia
If you are taking weight loss supplements, drink too much coffee, or just have insomnia, chances are good that melatonin will help you fall asleep faster and easier at night. Even if you don’t have insomnia, but you are just having trouble getting to sleep from using too many fat burners, melatonin can fix your problems. Give it a try.
Read more about the teenage blue light study here: Study sheds light on ‘teenage night owl syndrome’
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About Project Swole - Project Swole is managed and mostly written by Steve, a formerly IFPA and ISSA certified personal trainer and sport nutritionist, who has been studying, practicing, and experimenting with fitness and nutrition since 1992. Please use the content at Project Swole to supplement the advice of your doctor or physician. All medical questions should be directed towards a qualified medical professional, and the advice provided at Project Swole should be used at your own discretion.
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Tags: health, Healthy Lifestyle, melatonin, sleep
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Yeah, my father, who’s a doctor and research scientist had me taking melatonin at pretty early age to help combat a sleeping disorder. Perfectly safe.
Do I get the feeling that importance of getting sufficient sleep is woefully underrated just as the importance of proper nutrition is amongst a great many people?
I don’t usually need melatonin to help me sleep but when I do, I notice I remember dreaming a whole lot, usually ending in a nightmare. Very trippy either way, its like I spend the night in a whole new world. I wake up very refreshed.
Regarding the website issue Steve I have yet to check it out at home. If I notice any “redirects” I’ll let you know.
That’s interesting. I’ve never been able to attribute nightmares directly to melatonin use, but it does help me wake up feeling refreshed.
Would it be harmful if a 14 year old boy took 5mg of melatonin?
I don’t think a 14 year old needs 5 mg of melatonin. Start with 1 mg and see if that helps, increase by 1 mg if it doesn’t work. Also, you should talk to your doctor about it.