Melatonin for Sleep and Immunity

Right now, we’re all looking for ways to strengthen our immune response and reduce our risk of contracting a severe case of COVID-19. 

As a naturopathic doctor and acupuncturist, I’m constantly scanning the literature for you and am dedicated to sharing best practices to help you thrive in these uncertain times.

One of the most basic but overlooked things you can do to upgrade your immunity is to get a good night’s sleep. But with all the bad news out there, it can be tough to unwind and reap the benefits of deep sleep.

So, in this post I’m sharing some exciting new information about the role of melatonin in promoting both a good night’s sleep and in supporting a strong immune system. 

Our desire to sleep is orchestrated by the tiny pineal gland, located deep in the center of the brain. The pineal gland secretes melatonin at dusk, which begins to slow metabolic processes and prepare the body for sleep.

But it turns out that melatonin does much more than support sleep: melatonin is also a powerful immune regulator with anti-viral properties. 

In fact, melatonin has been demonstrated (in animal studies) to prompt the activity of several types of immune cells, including natural killer cells and other lymphocytes to fight viral infections. 
Int. J. Mol. Sci. 2013, 14, 8638-8683; doi:10.3390/ijms14048638

Most importantly, melatonin appears to block the production of pro-inflammatory cytokines and reduce oxidative damage to various tissues, including the lungs.

Given its long history of safe use, the immense problem our society has with sleep disorders and viral pneumonia that results from SARS-CoV-2, it makes sense to support adequate melatonin levels. 

Luckily, most animals and plants make melatonin and it occurs naturally in a number of foods, including salmon, pistachios, walnuts, and cherries (check out my “Cherry Sleep Shots”, below).
doi: 10.3390/nu9040367 Nutrients, 2017, 9, 367; www.mdpi.com/journal/nutrients

Melatonin also has an excellent safety profile when taken as a nutritional supplement in doses at doses of 0.3 to 5 mg. (If you’re taking any medications, check to see if there are any contraindications before supplementing with high doses long-term).

And you should know that melatonin is not a sedative-hypnotic like most sleeping pills and its use does not lead to grogginess or dependency. Melatonin signals your metabolism that night is falling and to set the stage for restful night’s sleep.

So if you’re one of the 70 million Americans who struggle to sleep, here are several proven strategies to overcome the effects that our hectic lifestyles have had upon this basic human state.

Begin by creating a “sleep ritual” with these simple steps to honor the end of your workday and help lull you to sleep.

7 Steps to a Solid Night's Sleep

  1. Set a regular sleep/wake cycle.
    Plan to go to sleep and wake up at roughly the same time each day, which trains your biological clock to secrete melatonin earlier in the evening. To support this process, check out the “Bedtime” feature on your IPhone. This simple built-in feature can be found by clicking on the Clock. It lets you schedule your chosen hours of sleep, and plays you a bar of Brahm’s Lullaby 30 minutes before bedtime! It also switches on an amber light and turns down the blue light on your phone so you can sleep. If you don’t already use the “Bedtime” feature of your IPhone, click here to learn more. https://www.wired.com/story/iphone-bedtime-feature/

  2. Turn off the media.
    Falling asleep in front of the TV, laptop or phone leads to a stiff neck and dream disturbed sleep. That is not to say you can’t use apps like Insight Timer (free) or Headspace (inexpensive) to calm your body/mind/spirit. These apps feature guided imagery and meditations that promote deep breathing and relaxation. I’ve seen many patients benefit from their nightly use! But be sure to…

  3. Block the blue light and go with the gold!
    The blue light emitted from the LEDs in our electronic devices suppresses melatonin production, stimulates the brain and may even raise blood pressure. Recent studies support the use of amber or golden colored glasses to wear before bed to block this blue light. Be sure to check that your bedside clocks and bedroom/bathroom aren’t lit with LED lights either, which are increasingly used because they’re energy efficient.
    https://www.sciencedaily.com/releases/2017/12/171215135144.htm

  4. Make yourself a “Cherry Sleep Shot”.
    Tart Montmorency cherry juice has been shown to improve sleep quality and duration. Those bright red pigments in the flesh (anthocyanins) contain melatonin and anti-oxidants that have been shown to help promote longer and deeper sleep.
    https://www.ncbi.nlm.nih.gov/pubmed/22038497

    Here’s my bedtime Cherry Sleep Shot:

    • 3-4 oz. tart cherry juice (available at most natural food stores)
    • 1 teaspoon powdered magnesium citrate (I like “Calm” Mag Citrate)
    • Stir together and chug for a bedtime tonic.

  5. WHAT you eat matters.
    Foods rich in tryptophan, the amino acid that forms the sleep hormones serotonin and melatonin, help promote sleep. Turkey, chicken, salmon, pumpkin and chia seeds, yogurt and beans are all rich in tryptophan. Eat them with some dark leafy greens and nuts, which are rich in magnesium and B6 to support serotonin and melatonin production. Avoid sugar and refined carbs, especially near bedtime.

  6. WHEN you eat matters.
    Eating too close to bedtime leads to heartburn, blood sugar dysregulation, weight gain and cognitive decline, while eating earlier in the day is associated with weight loss, improved digestion and cognitive function! The pancreas has its own “internal clock” and secretion of insulin and enzymes for digestion decline markedly after 8 pm.

  7. Finish your day with a hot bath with Epsom salts (rich in magnesium) and a drop or two of lavender oil to reduce anxiety and promote relaxation. While soaking, replay your day and focus on gratitude for all that is right with your life. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3612440/

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