Sleep Solutions for Sensitive Souls (Full Moon Edition!)

If you’ve noticed that your sleep becomes disrupted around the full moon, you’re not alone!

Many report having a harder time falling asleep and staying asleep in the days leading up to the full moon — experiencing lighter sleep cycles and a general sense of restlessness.

And, it turns out, this isn’t just folklore! There are studies that bear this out. 

In one study, Evidence that the Lunar Cycle Influences Human Sleep, published in Current Biology, researchers discovered that sleep and evening melatonin levels were significantly impacted during the four days closest to the full moon (days 0-4).  Notably, these effects were observed under strictly controlled laboratory conditions, where factors such as light and personal awareness of the moon phase were excluded.

On these days, participants experienced: lower sleep quality and total sleep time, less deep slow-wave sleep and sleep EEG delta activity, longer sleep latency (the amount of time it takes to fall asleep) and REM latency, as well as lower evening melatonin levels compared to the other lunar phases.

If you’re sensitive to lunar energy, or simply noticing changes in your sleep pattern around this time, some of these suggestions may be helpful (none are prescriptive):

• Microdose Melatonin 

Studies suggest that we may produce lower levels of the powerful sleep-regulating hormone melatonin around the full moon. In specific, time-limited instances such as these, a microdose of melatonin — in the range of 0.3 mg to 0.5 mg — may be supportive of sleep while not overwhelming the body’s own rhythm.

Interestingly, studies have shown that low-dose melatonin (as low as 0.3 mg) is just as effective as higher doses while helping avoid unpleasant side effects such as grogginess, vivid dreams and headaches, to name a few. (Link to Study // Link to Study).

If you’re considering options, melatonin is available in oral supplement form and also in topical (transdermal) preparations such as droppers and roll-ons blended with essential oils, which may offer a more gradual dose and gentler experience.

• Consistent Light and Dark Cues

⋆⏾ aim for outdoor natural light ideally within 30 minutes of waking for at least 10 minutes — numerous studies consistently demonstrate the benefits of natural light exposure in the morning for setting circadian rhythm (there are mood and concentration benefits too) — and it doesn’t have to be sunny, the sun is still out on cloudy/rainy days, it may just take slightly longer to derive the same benefit.

⋆⏾ be sure to sleep in a completely dark room – blackout curtains and/or a sleep mask can be helpful (there are many comfy eye masks available now).

⋆⏾ avoid artificial light/screens at bedtime — or use blue light blockers — and take a rest from activating inputs (email/social media/news, etc).

⋆⏾ make sure your bedroom is not too warm — a cool room, as appropriate, is ideal for sleep (i like 64 F / 17 C range).

• Magnesium Glycinate

Magnesium glycinate is a supplement made from a combination of the mineral magnesium and the amino acid glycine that is easy on the digestive system and highly bioavailable (absorbs well).  Taken at bedtime, magnesium glycinate can help calm the nervous system and reduce cortisol levels (ease nighttime anxiety), promote muscle relaxation and support deeper sleep. Magnesium glycinate is available in tablet, gummy and powder forms.

Link to 2024 review: Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic Review.

• Ritual and Rhythm

anything that relaxes the body in preparation for the more difficult work of calming the mind can be helpful ~

⋆⏾ box breathing or extended exhale breathing (it continues to astound and delight me just how effective deep and deliberate breathing is, so many profound benefits)

⋆⏾ music that relaxes you (i generally reserve my ACDC playlist for daytime but i like Hans Zimmer instrumental pieces in the evening – especially Cornfield Chase and Time – also have a thing for Chopin’s Tristesse (op 10. no. 3)

⋆⏾ sleeptime meditation audios (especially narrated by voices that sound like melting butter ~ try Sarah Blondin)

⋆⏾ a warm bath with epsom salts

⋆⏾ herbal teas

⋆⏾ an essential oil diffuser as you wind down in the evening

⋆⏾  golden retriever videos (just me?)

Noticing an Increase in Nocturnal Urination?

This can happen during the full moon cycle too!

Researchers suggest that lower melatonin may suppress antidiuretic hormone (ADH), which helps the body hold onto water and limit urine production overnight.  Others point to increased nighttime cortisol, which can stimulate the kidneys and inhibit ADH, as the culprit. Link to Animal Study.

If you’re encountering this, consider front-loading your hydration — taking in the bulk of your liquids earlier in the day as well as some of the other suggestions above.

The information in this post is provided for educational purposes only and is not intended as a substitute for the advice of your physician. Always consult your physician or other health care professional directly before beginning or changing a course of health treatment.