Skip to content
Use code LATTE29 to get two flavors of Cold Brew Latte for $29.99 + FREE SHIPPING! Buy Now
  • Shop
  • Health Upgrades
  • Subscribe & Save
  • Recipes
  • Learn
  • Main Menu
  • Shop
  • Coffee
  • MCT Oil
  • Proteins
  • Food & Drink
  • Supplements
  • Other
  • Shop All Products
  • Main Menu
  • Health Upgrades
  • Guides
  • Supplements
  • Shop All Products
  • Main Menu
  • Subscribe & Save
  • Main Menu
  • Recipes
  • Snacks
  • Breakfasts
  • Main Dishes
  • Beverages
  • Desserts
  • Keto
  • Paleo
  • Shop All Ingredients

Subscribe & Save 10% + Free Shipping over $35

Learn More
  • Main Menu
  • Learn
  • Where to Start
  • Health Upgrades
  • Bulletproof Blog
  • Books
  • Shop All Products
  • Shop
  • Ground
  • Whole Bean
  • Single-Serve Pods
  • Starter Kits
  • Cold Brew
  • Creamers & Mix-Ins
  • View all

Subscribe & Save 10% + Free Shipping over $35

Learn More
  • Shop
  • Brain Octane Oil
  • MCT Oil
  • View all

Subscribe & Save 10% + Free Shipping over $35

Learn More
  • Shop
  • Collagen Protein
  • Collagen Protein Bars
  • Collagen Protein Plus Support
  • View all

Subscribe & Save 10% + Free Shipping over $35

Learn More
  • Shop
  • Protein Bars
  • Cold Brew
  • Fatwater
  • Chocolate Bars
  • View all

Subscribe & Save 10% + Free Shipping over $35

Learn More
  • Shop
  • Mood & Memory
  • Performance & Immunity
  • Detox & Gut Health
  • Sleep
  • View all

Subscribe & Save 10% + Free Shipping over $35

Learn More
  • Shop
  • Tech
  • Coffee Mugs & Bottles
  • Books
  • View all

Subscribe & Save 10% + Free Shipping over $35

Learn More
  • Health Upgrades
  • Immune Boost
  • Sleep Hacks
  • Brain Upgrades
  • Weight Loss & Diet
  • Anti-Aging
  • View all

Subscribe & Save 10% + Free Shipping over $35

Learn More
  • Health Upgrades
  • Mood & Memory
  • Performance & Immunity
  • Detox & Gut Health
  • Sleep
  • View all

Subscribe & Save 10% + Free Shipping over $35

Learn More
  • Recipes
  • Snacks
  • Breakfasts
  • Main Dishes
  • Beverages
  • Desserts
  • Keto
  • Paleo
  • View all

Subscribe & Save 10% + Free Shipping over $35

Learn More
  • Learn
  • About Bulletproof
  • Bulletproof for Beginners
  • Bulletproof Coffee: The Official Recipe
  • What makes Bulletproof Coffee Beans Different?
  • What are MCT Oils?
  • What is Collagen Protein?
  • Starter Kits
  • Newsletters & Guides

Subscribe & Save 10% + Free Shipping over $35

Learn More
  • Learn
  • Immune Boost
  • Sleep Hacks
  • Brain Upgrades
  • Weight Loss & Diet
  • Anti-Aging

Subscribe & Save 10% + Free Shipping over $35

Learn More
  • Learn
  • Diet
  • Recipes
  • Supplements
  • Sleep
  • Gut Health
  • View all

Subscribe & Save 10% + Free Shipping over $35

Learn More
  • Learn
  • Super Human
  • Game Changers
  • Head Strong
  • The Bulletproof Diet
  • Bulletproof The Cookbook
  • View all

Subscribe & Save 10% + Free Shipping over $35

Learn More
Bulletproof Logo
  • Shop

    Coffee

    Ground Whole Bean Single-Serve Pods Starter Kits Cold Brew Creamers & Mix-Ins View all

    MCT Oil

    Brain Octane Oil MCT Oil View all

    Proteins

    Collagen Protein Collagen Protein Bars Collagen Protein Plus Support View all

    Food & Drink

    Protein Bars Cold Brew Fatwater Chocolate Bars View all

    Supplements

    Mood & Memory Performance & Immunity Detox & Gut Health Sleep View all

    Other

    Tech Coffee Mugs & Bottles Books View all Shop All Products

    Subscribe & Save 10% + Free Shipping over $35

    Learn More
  • Health Upgrades

    Guides

    Immune Boost Sleep Hacks Brain Upgrades Weight Loss & Diet Anti-Aging View all

    Supplements

    Mood & Memory Performance & Immunity Detox & Gut Health Sleep View all Shop All Products
    Chocolate Dipped Collagen Protein Bar

    Limited Time Offer

    CHOCOLATE DIPPED BAR

    For a limited time only get new Chocolate Dipped Bars for $19.99 ($35.98 value).

    Shop

    Subscribe & Save 10% + Free Shipping over $35

    Learn More
  • Subscribe & Save
  • Recipes

    Recipes

    Snacks Breakfasts Main Dishes Beverages Desserts Keto Paleo View all Shop All Ingredients
    making a smoothie

    Featured Recipe

    BULLETPROOF COFFEE: THE OFFICIAL RECIPE
    VIEW RECIPE
    Collagen Protein Tub

    Featured Product

    UNFLAVORED COLLAGEN PROTEIN
    SHOP NOW

    Subscribe & Save 10% + Free Shipping over $35

    Learn More
  • Learn

    Where to Start

    About Bulletproof Bulletproof for Beginners Bulletproof Coffee: The Official Recipe What makes Bulletproof Coffee Beans Different? What are MCT Oils? What is Collagen Protein? Starter Kits Newsletters & Guides

    Health Upgrades

    Immune Boost Sleep Hacks Brain Upgrades Weight Loss & Diet Anti-Aging

    Bulletproof Blog

    Diet Recipes Supplements Sleep Gut Health View all

    Books

    Super Human Game Changers Head Strong The Bulletproof Diet Bulletproof The Cookbook View all Shop All Products

    Subscribe & Save 10% + Free Shipping over $35

    Learn More
Skip To Content
Account
Cart
Skip To Content

Share

product
https://www.bulletproof.com/sleep/taking-melatonin-supplements-for-sleep/ article-59199 Melatonin for Sleep: Does it Work? https://www.bulletproof.com/wp-content/uploads/2018/12/Bulletproof-30Day-Sleep-Challenge_Protect-yourself-from-too-much-blue-light--300x160.jpg 1 USD InStock Sleep Hormones Meditation Sleep ACC09-00009 NUT08-00015 Sleep Cycle Sleep Deprivation Sleep Quality Supplements NUT06-00010 NUT06-00012 NUT08-00003 NUT08-00011 NUT08-00012 NUT08-00014 NUT08-00015 NUT08-00016 NUT08-00020 NUT08-00023 NUT08-00025 NUT08-00026 NUT08-00027 NUT08-00029 NUT08-00030 NUT08-00031 NUT08-00032 NUT08-00033 article

Melatonin for Sleep: Does it Work?

By: Molly Apel
October 26, 2020

Melatonin for Sleep: Does it Work?

  • Cortisol, the stress hormone, may be impacting your sleep issues, as well as how melatonin works to wind you down each night.
  • Your body may not be producing enough natural melatonin, but a proper supplement can help you work toward healthy sleep patterns.
  • Going for a walk, limiting your screen time and proper self-care are components of a healthy routine that alleviate sleepiness.

When you can’t get enough sleep, low energy and grogginess can totally throw you off your game. Not to mention, negatively impact your health. According to the CDC, more than a third of us in the United States aren’t catching enough zzzs.[1] Things in our everyday life, from stress and excess screen time to jet lag and diet, can make it tough to sleep.

The key to quality sleep is a hormone called melatonin. And if you aren’t producing enough of it, your body can’t get you ready for rest. From sleep disorders to sleep problems related to work and family stressors, added melatonin is worth your attention. In supplement form, melatonin may be the natural solution you seek.

Table of Contents

  • Cortisol vs. melatonin
  • Your body doesn’t always produce melatonin
  • How does melatonin work?
  • Key tips for better sleep

Cortisol vs. melatonin

Your circadian rhythm is your body’s cycle of waking you up in the morning and winding you down at night. Depending on the time of day and amount of light, your body alternates the release of either cortisol or melatonin. A burst of cortisol begins your body’s wake-up routine, while an increase in melatonin for sleep gets your system ready for bed. And so the sleep-wake cycle goes.

Note: You’ve probably heard cortisol called the “stress hormone,” which sounds like something to avoid. In this situation, though, cortisol actually uses its powers for good. The hormone works to boost your body awake to get you moving each morning.

Your body doesn’t always produce melatonin

Yellow clock on nightstand next to white bed

The short answer is no, your body does not always produce melatonin for sleep. And as you probably know already, this can make for an irritable and unpleasant next day. Daytime drowsiness is the pits—no matter how much Bulletproof Coffee you drink!

Here’s the good news: If you learn how to take melatonin, you can make great strides toward sounder sleep—especially if you are not producing enough melatonin on your own. Not sure if you need it? Take a look at the following scenarios…

1. If stress keeps your body from relaxing

When you’re under stress, your body produces more cortisol to keep it ready for action. Bulletproof Scientific Affairs Manager Emily Gonzalez, ND, says that when you’re stressed out, your body keeps pumping out cortisol so you can tackle the challenge. (Unfortunately, your body won’t get the message from melatonin that it’s time to take a break and rest.) And, if your cortisol levels don’t come down, your natural circadian rhythm gets interrupted.

Additionally, Gonzalez says there’s another stress hormone that teams up with cortisol to keep you amped up by actually blocking melatonin production.

“Corticotropin-releasing hormone, which is the main driver of the stress hormone system, has been found to inhibit melatonin production in humans,” she says.[2]

2. If unnatural light makes your body think it’s daytime

“Your body releases melatonin in response to darkness,” offers Gonzalez. “Artificial lighting, computer screens, phone screens and televisions can all emit enough light to decrease or inhibit the natural release of melatonin.”

Essentially, this means if you’re exposing yourself to a lot of unnatural light as the sun goes down, your body won’t get the message that it’s time to produce melatonin and hop into bed.

3. When Daylight Savings Time or jet lag messes with your melatonin release

Daylight Savings Time and jet lag from travel can both throw a wrench in the whole works. Did you know your body actually has an internal clock that releases melatonin at the same time every day? This means that when the sun suddenly sets at a different time, your body will keep pumping out cortisol based on what it’s used to.

“Integrating more melatonin can help you adjust to jet lag and shift work when sleep is necessary during daylight hours,” explains Gonzalez. Whether it’s a new time zone, Daylight Savings Time or a shift in your routine, a dose of melatonin may be the remedy that allows your body to get the sound rest it needs.

Related: How to Reset Your Sleep Schedule When Your Routine Changes

More Sleep From Bulletproof

Man sleeping in bed

The Best Sleep Supplements and Practices for Quality Rest

Woman yawning in bed

13 Sleep Tips for When It’s Hot AF

Woman reading in bed in cabin

How to Sleep Better When You’re Traveling

Bulletproof Sleep Induction Mat

How an Acupressure Mat Helps You Sleep Better

How does melatonin work?

Bulletproof Sleep Mode tablets and a glass of water on a nightstand

According to Gonzalez, taking melatonin can help you sleep when the outside world is not providing enough darkness to trigger the body to produce its own melatonin. “Also, melatonin is a non-habit-forming way to help people sleep when the circadian rhythm needs adjustment,” she says.

Additionally, melatonin is easily accessible as a natural, over-the-counter sleep aid. Because it is categorized among other dietary supplements, this means you don’t need a prescription for melatonin (like you do for sleeping pills). Moreover, melatonin doesn’t contain the same types of side effects associated with prescription sleep medication.

Supplementing with Bulletproof Sleep Mode

According to the National Center for Complementary and Integrative Health, short-term use of melatonin is safe for most people.[3] This includes the melatonin utilized in the Bulletproof Sleep Mode formula.

Furthermore, Gonzalez says that one of the best things about supplementing with Sleep Mode is that it mimics the exact type of melatonin your own body produces. “Sleep Mode contains a physiological amount of plant-based, bioidentical melatonin, or the amount your body normally makes,” she says.

Additional Sleep Mode benefits

As an added bonus to the melatonin content, Sleep Mode has other beneficial supplements, like L-ornithine and C8 MCT oil (the key ingredient in Bulletproof Brain Octane C8 MCT Oil). They are included to combat stress and support your energy needs during sleep, which helps your body get through the night.

“The amino acid L-ornithine has been found to help people relax and feel less stressed,” explains Gonzalez. “It reduces cortisol, the stress hormone that can disturb melatonin’s natural circadian rhythm, and helps support a healthy night’s sleep. The C8 MCT oil is a caprylic acid triglyceride MCT that helps support energy needs during sleep, fueling the brain and body and preventing hunger during the night.”

Related: Why Is Sleep Important? Science-Backed Benefits of Getting Enough Sleep

How to take melatonin for sleep

When to take melatonin for sleep is a question for many seeking a good night’s rest. Our recommendation is to take two capsules of Sleep Mode 30 minutes before bed. This gives your body the time it needs to power down and prepare for some healthy, restorative sleep as the effects of melatonin kick in.

Pro tip: At Bulletproof, we believe in maintaining open lines of communication with your personal network of health care providers. Always seek medical advice if sleep is an ongoing issue, or before starting a new health regimen—this includes taking melatonin for sleep.

Key tips for better sleep

A person meditating at sunset

If you’re dealing with sleep problems related to stress or other health conditions, fret not. In addition to integrating when to take melatonin for sleep, there are other solutions. Get the good night’s rest you need to remain healthy and productive by:

  1. Going for a walk: Get outside at dusk. This will give your body a chance to feel the temperature cooling off and the sun going down.
  2. Turning off screens: From work to social media to binging your favorite shows, you need a break from screen time. Try an old-school book! (Remember those?) Or, at least turn your screen on night-mode so you’ll get more red-toned light than blue light.
  3. Making time for relaxation and self-care: Your wellness routine should be a priority, too. (Sounds easy enough, right?) First, learn about how Bulletproof Zen Mode can help mellow your vibe. Then, take a bath, meditate with the help of an app or consider giving yoga nidra a try. Do the things that help you wind down, get your mind off work and clear your head so your mind and body can nestle into the sleep zone.
  4. Taking melatonin for sleep: Since melatonin is non-habit-forming, it’s easy to use when you need it. Take Sleep Mode in the evening when you can tell you’re going to have trouble getting to sleep, and you’ll feel the effects just a half hour later. This will allow for a peaceful entry into dreamland.
  5. Boosting your immune system: Sound sleep and strong immune health go hand in hand. Stay committed to immune support for better sleep, as well as good overall health.

Learn more about the benefits of supplements and how to use them!

Join over 1 million fans

Sign-up for the Bulletproof mailing list and receive the latest news and updates!

Statements made on this website have not been evaluated by the U.S. Food and Drug Administration. Information provided by this website or this company is not a substitute for direct, individual medical treatment or advice. It is the responsibility of you and your healthcare providers to make all decisions regarding your health. Bulletproof recommends that you consult with your healthcare providers regarding the diagnosis and treatment of any disease or condition. Products sold on this website are not intended to diagnose, treat, cure, or prevent any disease.

About Molly Apel

Molly Apel writes about health and business-tech trends from an island near Seattle, WA. Her work appears on sites like Bulletproof, Harvard Business Review, Forbes, Microsoft and Amazon. She is a cancer survivor, aspiring health nut, free-range mother and an organic farmer. She is usually outside, in the rain, exploring the outdoors.

References

[1] https://www.cdc.gov/sleep/index.html
[2] https://pubmed.ncbi.nlm.nih.gov/9143000/
[3] https://www.nccih.nih.gov/health/melatonin-what-you-need-to-...

TAGS

HormonesMeditationSleepSleep CycleSleep DeprivationSleep QualitySupplements

Related Bulletproof Sleep

Man sleeping in bed

The Best Sleep Supplements and Practices for Quality Rest

Woman yawning in bed

13 Sleep Tips for When It’s Hot AF

Woman reading in bed in cabin

How to Sleep Better When You’re Traveling

Bulletproof Sleep Induction Mat

How an Acupressure Mat Helps You Sleep Better

STAY BULLETPROOF: SUBSCRIBE TODAY

  • Facebook
  • Twitter
  • Instagram
  • YouTube

SHOP

  • Coffee
  • MCT Oils
  • Proteins
  • Food & Drink
  • Supplements
  • Other
  • All Products

Learn

  • Bulletproof for Beginners
  • Recipes
  • Newsletters & Guides
  • Bulletproof Blog
  • Books

CUSTOMER CARE

  • Contact Us
  • Shipping Policy
  • Return Policy

COMPANY

  • About Us
  • Press
  • Careers
  • Customer Reviews

PARTNERS

  • Store Locator
  • Wholesale
  • Affiliate Program
  • Coach Training
  • Students

†Statements made on this website have not been evaluated by the U.S. Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Information provided by this website or this company is not a substitute for individual medical advice. | ©Bulletproof 360, Inc. 2013–2021

  • Privacy Policy |
  • Terms |
  • Reseller Policy