"Doc, since I went into menopause, I can't sleep well. Will melatonin help?"

YES! If you understand how it works and use it correctly.

I love to write at Lover's Point in Pacific Grove, CA. When I wake, I walk across the street from the hotel, sit on a bench, and watch the sunrise from the Pacific Ocean.

But wait a minute. Pacific Ocean! The sun sets when you are sitting on the Pacific coast of California.

Not here. The Monterey Bay is cocked in such a way that depending on the season, the sun rises.

Then, during the evening, Vicky and I like to sit on the balcony of our hotel and watch the sunset while listening to the waves and enjoying a nice cup of tea.

There is no way better to set your body's rhythm than watching the sunrise and the sunset.

MELATONIN

Melatonin is a hormone that your brain produces in response to the sun setting. It is in sync with your circadian rhythm.

The circadian rhythm is the body's 24-hour physical, mental, and behavioral cycle governed by the sun rising and setting.

Melatonin not only helps sleeping disorders caused by menopause, but scientists have also found that it works as an anti-inflammatory and antioxidant, has anti-coagulopathic properties, and has endothelial protective effects. (1)​

Melatonin has been nicknamed the "hormone of darkness."

HOW TO TURN THE PRODUCTION OF MELATONIN ON

As you know, I prefer to eat real food and use real-life methods to improve my hormones, weight, health, and mind.

The best way to elevate melatonin is to be in complete darkness, in a room without lights of any kind—no charging lights, clock lights, or lights seeping in from your neighbor's fear lights.

My favorite way to stimulate melatonin production is to watch the sunset.

HOW TO TURN THE PRODUCTION OF MELATONIN OFF

Exposure to light turns off the production of melatonin. Turn on your computer, television, or overhead lights, and you will turn off melatonin production.

My favorite way to turn off melatonin production is to watch the sunrise.

The morning sun rays hit our retina, activating the daytime hormones and deactivating the nighttime hormones.

MELANIN AND MELATONIN

Melatonin is produced in the pineal gland from melanin. Melanin is produced when our skin is exposed to the sun. The more sun exposure we have, the more melanin we make, the tanner we become, the more melatonin we can make, and the better we sleep.

Have you ever worked in the yard all day? You slept like a baby that night, didn't you?

MELATONIN AND MENOPAUSE

​Mount Sinai​

MELATONIN, MENOPAUSE AND SUPPLEMENTATION

As you probably know, I prefer to begin all supplementation with the smallest dose possible. If that dose doesn't get me the results I am looking for, I increase the dose slowly until I do.

If I don't achieve my desired results, I discontinue taking that supplement.

According to my research, the typical starting dose is 1 milligram. Body size or gender does not correlate with the starting dose. My research also has found that the maximum dose is 10 mg.

My research also suggests that the older you are, the less your maximum dose should be.

If I was menopausal and had trouble sleeping:

-I would first optimize my progesterone levels.

-If I still had difficulty sleeping, my next move would be to balance progesterone with estradiol.

-If I were an andropausal man, I would raise my testosterone levels.

`If my progesterone and estradiol levels were optimized and I was still having trouble sleeping, I would work at optimizing my melatonin levels.

-I would consider using melatonin supplementation if it were winter and minimal sun.

I would:

Begin with 1 mg of a time-release melatonin supplement.

Take it at sunset. My watch tells me when sunset will occur daily.

Take it whole without crushing or chewing the supplement.

For sublingual, place it under the tongue and let it dissolve

Take it with a minimum of eight ounces of water.

Take it on an empty stomach, not with food.

If I find no positive results in one week, I'd increase the dosage

After two increases to 3 mg, and I wasn't sleeping better, I'd stop.

Always consult your healthcare provider before using melatonin because it will interact with other medications.

Here is an Amazon link to a melatonin supplement we used in our medical clinics.

​Melatonin 1 mg​

That's what we do!

If you are miserable in menopause, schedule a free coaching program.

I believe not in telling but in showing. If you need to lose weight and wish to feel hormonally great, I will show you how. FOR FREE!

In one week, I will show you everything you need to do, keep you accountable daily, and be available 24/7 throughout that week.

Click the link below to get started on your transformation journey:

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We are in Lake Tahoe celebrating our anniversary. The fall colors are out, and as we strolled along a historic area of Lake Tahoe, we took this us-ie, living life to its fullest.

If menopause is making weight loss nearly impossible and your hormones are making you feel miserable, please accept my invitation to coach you for free for one week.

​HOPE FOR MENOPAUSE FREE COACHING PROGRAM​

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© 2024 | Doc Mac Coaching

The FDA has evaluated none of the statements on this website.

Furthermore, none of the statements within this post should be construed as dispensing medical advice or making claims regarding the cure of diseases, nor can these products prevent disease. You should consult a licensed healthcare professional before starting any supplement, dietary, or exercise program, especially if you are pregnant or have any pre-existing injuries or medical conditions. The Food and Drug Administration has not evaluated these statements. These products are not intended to diagnose, treat, cure, or prevent diseases.​

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