Hi there,

During a recent presentation, I heard something that completely reframed how I think about melatonin.

We often think of melatonin as something we “take” at night. But in truth, melatonin is a hormone your body makes.

And it starts the process first thing in the morning.

The most surprising recommendation?

Face a window while you work.

Not beside it. Not near it. Directly in front. 🪟

It turns out, indoor lighting … even in a well-lit office … often provides just a fraction of the light your brain needs to regulate melatonin naturally.

That’s one of many reasons why I rarely recommend supplementing melatonin, especially long-term. Actually, I don’t recommend taking any supplement long-term but that’s a subject for another issue.

When we support the body’s rhythms with light, movement, and nourishment, it remembers how to do what it was designed for.

Here’s what the experts suggest for natural melatonin support:

☀️ Daytime

Aim for 250 lux or more of light … ideally from a window.

Outdoor light averages 10,000+ lux even on a cloudy day. If you’re working indoors, consider full-spectrum bulbs as a backup.

🌃 Evening

Three hours before bed, dim the lights. Switch to warm hues (10 lux or less), minimize blue light, and create a cozy wind-down environment.

🌙 Nighttime

Keep your sleep space below 1 lux. That’s softer than a nightlight. If you need light for safety, choose warm tones and stay under 10 lux.

This kind of light hygiene may seem inconsequential, but it’s foundational.

Your sleep. Your energy. Your mood.

All of them are regulated by this simple, natural rhythm.

Topics like this are discussed in depth in the Wellness Warriors Office Hours Sessions.

Let’s help your body remember what it already knows how to do.