How to Block Effects of Melatonin

Melatonin is often called the sleep hormone, since increased levels help signal that it is time to sleep.

The brain's pineal gland produces the hormone melatonin, which regulates both the release of female hormones and the body's internal clock that signals alertness and drowsiness. The University of Maryland Medical Center indicates that melatonin levels are high when it's dark outside, slowing the body down for sleep. In the morning, bright light reduces melatonin levels, signaling the body to wake up and be alert. Imbalanced melatonin levels can cause insomnia or extreme drowsiness. Blocking the effects of melatonin would signal the body to slow down and relax, but blocking the effects of a hormone already released is nearly impossible. Reducing melatonin production with bright-light therapy can have the same effect.

Things You'll Need

• full spectrum or bright white light (i.e. sunlight)
• comfortable seat
• sunscreen

Instructions

Full-spectrum or bright white light therapy

1. 

   To avoid eye damage, don't stare directly at the sun during light therapy.

   Locate a full-spectrum or bright white light source. The sun is an example of a full-spectrum source, since it has all possible wavelengths of light, ranging from infrared to ultraviolet.

2. 

   Bright-light therapy requires that the light actually travel into the eye. This triggers the pineal gland to decrease melatonin hormones.

   Find a comfortable place to sit and relax, with your eyes open and without sunglasses.

3. 

   Apply sunscreen for skin protection before using sunlight as a bright-light therapy light source.

   Apply sunscreen before relaxing in the sun, if that is your source of light. Consult your physician or the manufacturer about precautions before using manmade sources of bright-light therapy.

4. 

   Increase your time sitting under the light source to decrease more melatonin production.

   Sit for a minimum of 30 minutes, but no more than three hours, in the morning under the light source. Keep your eyes open (other than blinking) so the light travels into the eye, but do not stare at the light source.

5. 

   The more powerful the light source, the less time required.

   Repeat steps 1 through 5 daily to steadily and consistently reduce melatonin production and its effects.

Tips & Warnings

• Light therapists suggest that reducing melatonin levels during the day can help reduce problems of insomnia at night, reduce signs of depression and allow quicker recovery from jet lag.

• Sources of light more powerful than the sun, according to Holistic Online, can be used to reduce the amount of light therapy (phototherapy) needed to decrease melatonin production. However, more powerful light sources also present skin and eye damage if proper precautions are not taken. Consult your physician before beginning any type of phototherapy.

References

• Light therapy: What Is Melatonin
• Holistic Online: Light Therapy
• University of Maryland Medical Center: Melatonin
• National Center for Biotechnology Information: Influence of Beta Blockers on Melatonin release