Table of Contents: Melatonin
Melatonin is a natural hormone made in the brain that helps the body know when it is time to feel sleepy and when it is time to be awake.
It is very sensitive to light, especially the strong blue light from phones, tablets, and normal LED bulbs, which can confuse the body’s “body clock” and make falling asleep harder.
What melatonin is
Melatonin is a hormone made mainly by a small gland in the brain called the pineal gland.
- It is released mostly at night in the dark and stays low during the daytime in the light.
- Melatonin acts like a “nighttime signal” that tells the body it is time to wind down, feel sleepy, and get ready for bed.
Melatonin levels usually start to rise a couple of hours before normal bedtime, peak in the middle of the night, and then drop again towards morning.
Melatonin in adult life
In adults, melatonin helps keep a regular sleep–wake rhythm (the 24‑hour body clock).
- When melatonin rises in the evening, adults usually feel more relaxed, their body temperature drops a little, and it becomes easier to fall asleep.
- If melatonin is low or badly timed, adults may struggle with falling asleep, staying asleep, or feeling refreshed, which can affect mood, focus, and work performance.
Melatonin levels tend to slowly drop with age, which may be one reason why many older adults report lighter or more broken sleep.
Melatonin in children and teens
Babies get melatonin from breastmilk at first, and then begin making their own around a few months of age.
- Children normally have quite high melatonin levels before puberty, which helps them fall asleep earlier and sleep deeply.
- Poor sleep in kids can lead to crankiness, behaviour problems, and trouble at school, which is why many parents worry about melatonin and bedtime routines.
Around the teenage years, the timing of Melatonin often shifts later, so teens naturally feel sleepy later at night and want to wake up later in the morning.
Because children’s bodies are still developing, experts recommend talking with a doctor before using melatonin supplements and focusing first on healthy “sleep hygiene” (good sleep habits).
How screens and lights disrupt melatonin
Blue light is a short‑wavelength light that comes from most digital screens (phones, tablets, laptops), many LED bulbs, and some fluorescent lighting.
- Evening exposure to blue light can reduce or delay the natural rise of melatonin, making you feel less sleepy and pushing your sleep time later.
- Studies in students show that just 2 hours on a bright LED tablet at night can cut melatonin levels by more than half and delay melatonin onset by about 1.5 hours compared with reading a printed book in dim light.
This effect appears in both adults and young people, and can lead to:
- Taking longer to fall asleep and going to bed later than planned.
- Less deep and REM sleep, which are important for learning, memory, and mood.
You can read more about how electronics affect sleep from the Sleep Foundation here: https://www.sleepfoundation.org/how-sleep-works/how-electronics-affect-sleep.
Simple ways to protect melatonin (including blue‑light‑friendly lighting)
Changing light and screen habits in the evening can support the body’s natural melatonin rhythm.
- Limit bright screen time 1–2 hours before bed, especially for children and teens.
- If screens must be used, turn on “night mode” or blue‑light‑reduction settings and keep brightness as low as comfortable.
- Keep bedrooms as dark as possible at night and let in natural daylight in the morning to strengthen the body clock.
Another approach is to change the type and colour of light used in the evening.
- CHIRYŌ Light Therapy 100% blue-light-free light bulbs are designed to remove all of the blue light that suppresses melatonin, and instead give off softer amber or red light tone that is more “sunset‑like” and can be used in the living or sleeping areas in the early evening.
- 100% blue-light-free lamps of amber and red hue can be used in living areas in the early evening, and ideal for children’s rooms and when travelling.
- Deeper red lightbulbs and lamps (blue light free) are often suggested for the last hours before bed, bedrooms, and children’s rooms to create a calm, low‑blue environment that is gentler on melatonin production.
For readers who want practical examples of this type of lighting, you can see low‑blue Green (ideal for headaches) and no‑blue bulbs (amber and red) designed for sleep‑friendly evenings here:
- https://chiryolighttherapy.com/product-category/lighting/
- Our go-to guide is CHIRYŌ Light Therapy Healthy Lighting downloadable E-Book is available here: https://chiryolighttherapy.com/what-is-led-light-therapy/e-book-healthy-lighting-guide/
These kinds of “no blue light” aim to support natural melatonin instead of fighting against it in the hours before sleep.
This information is for general education only and is not medical advice. For concerns about your own or your child’s sleep or melatonin use, speak with a doctor or qualified health professional.
