From the Guidelines
To decrease morning melatonin levels, expose yourself to bright light immediately upon waking, as this approach has been shown to be effective in suppressing melatonin production and regulating the circadian rhythm 1. The most recent and highest quality study on this topic, published in 2022, suggests that morning light therapy can help advance the circadian phase and reduce morning melatonin levels 1. Some key points to consider when using light therapy to decrease morning melatonin levels include:
- Using a light therapy box with an intensity of 10,000 lux for 20-30 minutes after waking
- Establishing a consistent wake time every day, even on weekends, to regulate the circadian rhythm
- Avoiding blue light from screens at night by using blue light filters or glasses 2-3 hours before bed
- Considering regular morning exercise to help reduce morning melatonin levels
- Using over-the-counter supplements like vitamin B12 (1000-2000 mcg daily) or caffeine (100-200 mg) to promote alertness if needed It's also important to note that the timing and duration of light exposure can impact its effectiveness in suppressing melatonin production, with morning light exposure being most effective for advancing the circadian phase and reducing morning melatonin levels 1. Additionally, a study published in 2015 found that a combination of morning light therapy and melatonin therapy can be effective in advancing the circadian phase and improving sleep patterns in patients with delayed sleep-wake phase disorder 1. However, it's essential to consult with a healthcare professional before starting any new treatments or supplements, especially if you have a pre-existing medical condition or are taking any medications. Overall, the evidence suggests that light therapy, particularly morning light exposure, can be an effective way to decrease morning melatonin levels and regulate the circadian rhythm, and should be considered as a potential treatment option for individuals experiencing sleep-wake disorders or irregularities.
From the Research
Decreasing Morning Melatonin
To decrease morning melatonin, several strategies can be employed, including:
- Exposure to bright light in the morning, which has been shown to suppress melatonin secretion 2, 3, 4, 5
- Using blue light exposure, as it has an acute preventive impact on light-induced melatonin suppression 2
- Implementing a sleep-light intervention that phase-advances melatonin rhythms, which can improve mood and reduce morning melatonin levels 4
- Exposure to bright light for a duration of 30-60 minutes, with an optimum dose of 10,000 lux, and a spectrum of white light 5
Timing of Light Exposure
The timing of light exposure is crucial in decreasing morning melatonin, with:
- Morning light exposure being more effective in suppressing melatonin secretion than afternoon exposure 6
- A transition from dim to bright light in the morning inducing an immediate elevation of cortisol levels and suppressing melatonin secretion 6
- Exposure to bright light in the early morning (e.g., 0500-0800 h) being more effective than exposure in the afternoon (e.g., 1300-1600 h) 6
Duration and Intensity of Light Exposure
The duration and intensity of light exposure also play a role in decreasing morning melatonin, with: