Sleep Using Melatonin and Adenosine
Hi Byte Wellness Fam,
As we roll into spooky season, I hope you’re finding ways to unwind despite all the extra demands on your time. After all, this month is dedicated to improving our sleep and rest quality! (That doesn’t necessarily give everyone license to sneak melatonin gummies into your trick-or-treat haul…but, more on that later).
Okay, remember how we used the PSQI last week to tackle daytime fatigue? Our PSQI scores gave us initial answers to some pressing sleep quality questions:
“Why am I waking up tired after 8 hours of sleep?” and
“Why Do I keep waking up at 3am?”.
In our Daily Wellness Text Thread this week, we moved from deconstructing sleep problems to finding solutions. In that vein we talked about how to shift simple habits to get control of 2 key sleep chemicals: melatonin and adenosine.
We talked through all this in the #ByteWellnessWednesday Workshop, PLUS we reviewed our approaches to sleep that could be assets or liabilities in our quest to slay daytime fatigue. Read below to answer this week’s question for yourself.
Our Discussion Question This Week:
Tricia Hersey (the Nap Bishop of The Nap Ministry) says "Resting is a meticulous love practice".
How does that match your approach to sleep/rest?Do you treat rest like it’s an expression of love?
Do you uphold this expression consistently enough to call it a practice?
Are you “meticulous” in your prioritization of rest…in shifting all the parts of your life that stand in the way of you getting consistent rest and quality sleep?
Adenosine, Melatonin and Sleep
Here’s what you need to know about adenosine and melatonin.
These are 2 major sleep chemicals that help us get to sleep at the right time and fight daytime fatigue.
Melatonin sets your sleep clock- rising before bed (triggered by darkness) and dropping during the day (triggered by light).
Adenosine sets “sleep pressure“ (the urge to go to sleep)- rising with activity during the day and dropping during a high-quality sleep.
Both of these chemical are made naturally by our bodies. And, our everyday habits affect the levels and activity of these chemicals.
Unproductive Habit: Drinking coffee in the afternoon
Caffeine blocks adenosine receptors to make use feel alert regardless of how high our adenosine levels are. That’s why we have such a huge crash once caffeine wears off. (https://pubmed.ncbi.nlm.nih.gov/20164566/)
Fix: Avoid caffeine for at least 8 hours before bed. (For example, take you last coffee before 2pm if bedtime is 10pm).
Unproductive Habit: Watching TV on a television or using your phone/computer in the 1-2 hours before bedtime
Blue light from devices suppresses melatonin (for longer periods than natural sunlight). (https://pubmed.ncbi.nlm.nih.gov/25526564/)
Fix: Dim device lights and LED lights in home for at least 2 hours before bedtime. As much as possible, prioritize natural light over artificial light in your home and office during the afternoon.
Let’s talk melatonin pills for a moment. Our bodies make melatonin naturally, but we can also take melatonin in pill form to increase our melatonin levels just before bedtime, making it easier to fall asleep.
Technically, you don't need a prescription because melatonin pills are sold "over-the-counter".
BUT, you should talk to your healthcare provider before taking melatonin if you take any medications/supplements or have any medical conditions (including pregnancy and mental health diagnoses). (https://pubmed.ncbi.nlm.nih.gov/29086908/; https://www.ncbi.nlm.nih.gov/books/NBK501863/)
Talk next week!
Happy Healthy Living,
Dr. Wuse