Rethinking Melatonin: A Nervous-System Approach to Better Sleep

Better sleep is one of the most common New Year’s goals—and for good reason. Maybe you want to fall asleep faster, stay asleep longer, or wake up feeling rested instead of groggy and wired.

For many, the first solution offered is melatonin. But what if better sleep isn’t about adding a hormone—and instead about helping your body feel calm enough to rest?

Let’s take a closer look at how melatonin works, what research says about long-term use, and why a nervous-system–centered approach to sleep may be more effective (and sustainable).

What Melatonin Actually Does

Melatonin isn’t a sedative—it’s a hormone that regulates your circadian rhythm, your internal clock that signals when it’s time to sleep and wake.

It naturally rises in the evening as light exposure decreases and is suppressed by bright light (especially blue light). In other words, melatonin tells your body that it’s nighttime, but it doesn’t guarantee deep, restorative sleep.

What Research Says About Supplementing Melatonin

Studies show melatonin can be helpful short-term—for jet lag, shift work, or circadian rhythm disruptions. However, research also highlights some important limitations:

• Long-term use is under-researched, with most studies lasting only weeks

• Common supplement doses (3–10 mg) far exceed what the body naturally produces

• Higher doses are associated with morning grogginess, vivid dreams, headaches, and hormonal feedback disruption

• Melatonin doesn’t address elevated stress hormones like cortisol

Simply put: if your nervous system is stuck in fight or flight, melatonin alone may not be enough.

Why Sleep Is Really About the Nervous System

Deep sleep requires activation of the parasympathetic (“rest and digest”) nervous system. When stress, stimulation, or unpredictability keep the nervous system on high alert, the body struggles to power down—no matter how tired you feel.

This is why so many people experience being tired but wired.

The most effective sleep strategies don’t force sleep—they create signals of safety and calm.

Practices That Prepare the Body for Sleep

Reduce screen exposure

Blue light delays melatonin release and keeps the brain alert. Research supports avoiding screens 60–90 minutes before bed or using warm-light settings if needed.

Create a predictable wind-down routine

Repeating the same calming activities nightly—dim lights, reading, gentle stretching—trains the nervous system to expect rest.

Use slow breathing or meditation

Even 5–10 minutes of slow breathing, body scans, or gratitude practices activates the vagus nerve and lowers cortisol.

Adjust evening lighting

Warm, low lighting mimics sunset and supports natural melatonin production far better than bright overhead lights.

Be mindful of evening exercise

While movement improves sleep overall, vigorous workouts late at night can raise adrenaline and body temperature. Gentle evening walks or stretching better support a calm state.

A More Natural Way to Support Sleep

Rather than relying on melatonin as a nightly fix, many people benefit from tools that calm the nervous system and support healthy sleep cues.

This is where aromatherapy, consistent rituals, and plant-based support—such as doTERRA’s Serenity Sleep System—can fit beautifully into a bedtime routine. Used alongside calming practices, it helps create a sensory environment that signals safety and relaxation, supporting the body’s own ability to wind down.

The goal isn’t to knock yourself out—it’s to make sleep feel invited.

A Final Thought

Melatonin has its place, but it’s not the foundation of great sleep.

True rest comes from:

• A regulated nervous system

• Consistent rhythms

• Gentle, repeatable cues that tell the body it’s safe to let go

When sleep becomes a practice—not a pill—it tends to last longer and feel far more restorative.