Melatonin is a key hormone that regulates the body’s sleep-wake cycle by signaling when it’s time to rest. It is released in response to darkness, typically rising in the evening, peaking during the night, and dropping by morning. Exposure to light, especially from screens, can delay its release and disrupt sleep timing. Healthy habits such as dim lighting at night, morning sunlight exposure, and a consistent sleep schedule help maintain proper melatonin levels. While supplements are commonly used, correct timing and low doses are important, as excessive use can interfere with natural production. Supporting natural melatonin release leads to better sleep quality, improved recovery, and a more stable daily rhythm.
