339: Melatonin, bedtime myths & why you should prepare for sleep in the morning | Ashley Jordan Ferira, Ph.D., R.D.

Melatonin Myths

Ashley Jordan Ferira, Ph.D., R.D., addresses the common misconceptions about melatonin use. She emphasizes that high doses of melatonin, often seen in stores, are not supported by scientific evidence for regular sleep needs. Instead, she suggests lower doses, around 0.3 to 0.5 milligrams, which align with physiological levels and are safer for long-term use 1. Ferira also highlights the potential risks of high doses, including desensitization of melatonin receptors and unwanted side effects like vivid dreams and grogginess 2.

If you utilize melatonin, consider a lower dose, like a 0.3 or 0.5 milligram. Consider a plant-based form. Like I said, 99% of melatonins are synthetic.

--- Ashley Ferira

Jason Wachob adds that melatonin should be used as a reset for specific situations like jet lag or shift work, rather than a nightly supplement 2.

   

Hemp Oil

Ferira also delves into the benefits of hemp oil for sleep and relaxation. She explains that the endocannabinoid system in our bodies is designed to interact with phytocannabinoids found in hemp oil, which can help maintain homeostatic balance 3. This interaction can improve stress resilience, reduce anxiety, and promote a sense of calm, making it easier to wind down for sleep.

There's this entire system that is designed in our body waiting to be nourished by phytocannabinoids, and we don't.

--- Ashley Ferira

Jason Wachob notes that their hemp oil product is eco-farmed, non-GMO, and organic, ensuring high quality and safety. He emphasizes the importance of using CO2 extraction methods to preserve the stability of phytocannabinoids 4.