Brendan O'Connor What is Melatonin?
Oct 11, 2025
Professor Mary Ryan, a Consultant Endocrinologist, dives deep into melatonin, revealing how it regulates our sleep cycle and the factors that can disrupt its production, like stress and light exposure. She shares practical sleep-hygiene tips and discusses the appropriate use of melatonin supplements, highlighting optimal doses for issues like jet lag. The conversation also explores other sleep aids, such as magnesium, and offers strategies for overcoming nighttime wakings, focusing on relaxation techniques like breathing and meditation.
AI Snips
Chapters
Transcript
Episode notes
Melatonin’s Role In Sleep Timing
- Melatonin rises about two to four hours before sleep and helps switch the body off for night-time rest.
- Adenosine and melatonin work together to promote sleep while serotonin wakes you in the morning.
Stress And Lifestyle Affect Production
- Stress, lack of exercise and caffeine disrupt circadian rhythms and reduce melatonin production.
- High cortisol and low GABA from stress can wake you at night and blunt melatonin effects.
Practical Sleep Hygiene Steps
- Do exercise regularly, eat well, avoid alcohol near bedtime and keep consistent bedtimes to support melatonin rhythms.
- Dim lights and stop phone use two hours before bed to avoid blue light suppressing melatonin.