Melatonin, Serotonin, and the Vital Role of Light

Melatonin, Serotonin, and the Vital Role of Light by Dr. Melissa Sonners

The interplay between melatonin, serotonin, and light exposure is a fascinating aspect of human biology. These three components are closely linked and play crucial roles in regulating our sleep-wake cycles, mood, and overall well-being. In this blog, we will delve into the functions of melatonin and serotonin, how they are affected by exposure to light, and the importance of maintaining a healthy balance between these neurotransmitters.

Understanding Melatonin

Melatonin is often referred to as the “sleep hormone” because of its primary role in regulating our circadian rhythms. It is produced by the pineal gland in the brain and is released in response to darkness. When the sun sets and the environment becomes darker, melatonin production increases, making us feel sleepy and preparing our bodies for restful sleep.

Exposure to blue light from our devices as well as traditional home and work environments interferes with the production of melatonin.  

Melatonin’s role is not limited to sleep regulation; it also possesses antioxidant properties and plays a vital role in immune system support. Melatonin is a hormone that affects various bodily functions, making it essential for overall health.

You can create an environment that is supportive of Melatonin production in the following ways:

  1. Eliminate or reduce evening screen time.  If using screens be sure to have a blue light blocking filter on and/or wear blue light blocking glasses.  My favorite ones are here: [Blue Light Blockers]
  2. Have red light sources around your home for evening & morning lighting.
    • I use these bulbs in our lamps from amazon.  They’re super inexpensive and help create an environment that supports melatonin production [Red Light Bulbs]
    • The sauna space photon light is one of my favorite purchases I ever made.  It sits in the middle of our family room on our coffee table and is not only pretty to look at, but it has therapeutic benefits AND creates a bon-fire like vibe that we all gather around. [Photon Light] Use Code: INSPIRED
    • I love to read at night and in the morning. I use this amber book light from amazon as it allows me to SEE without interfering with melatonin production.  [Amber Light for Reading]

Serotonin: The Mood Regulator

Serotonin, often dubbed the “feel-good neurotransmitter,” is another crucial player in the human body’s intricate biochemical orchestra. It is primarily produced in the brain and the gastrointestinal tract. Serotonin plays a central role in regulating mood, emotions, appetite, and sleep. Imbalances in serotonin levels have been associated with conditions like depression, anxiety, and even eating disorders.

The Sunlight Connection

Exposure to sunlight, specifically natural light, is closely linked to the regulation of both melatonin and serotonin. Here’s how it works:

  • Sunlight and Melatonin: Exposure to natural light during the day helps regulate the body’s internal clock. When you’re exposed to sunlight, particularly in the morning, your pineal gland receives signals to reduce melatonin production. This decrease in melatonin levels helps you feel alert and awake during the day.
  • Sunlight and Serotonin: Sunlight exposure has been shown to increase the production of serotonin in the brain. Sunlight stimulates the release of serotonin, which contributes to feelings of happiness and well-being. This is why spending time outdoors, especially on sunny days, can elevate your mood and help combat symptoms of seasonal affective disorder (SAD).

The Importance of Balance

Maintaining a healthy balance between melatonin and serotonin is crucial for overall well-being. Here are some tips to help you achieve and maintain this balance:

  • Prioritize Sunlight Exposure: Make an effort to spend time outdoors during the day, especially in the morning. Whether it’s a brisk walk, a hike, or simply sitting on your porch, getting some natural light exposure can help regulate your circadian rhythms and boost serotonin levels.
  • Establish a Consistent Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and ensures proper melatonin production.
  • Create a Sleep-Friendly Environment: Make your bedroom conducive to sleep by keeping it dark, quiet, and cool. This will help maximize melatonin production when it’s time to rest.  Add red light to your environment (as mentioned above) so you can see without blocking melatonin production. 
  • Manage Stress: Chronic stress can disrupt both melatonin and serotonin levels. Practice stress management techniques such as meditation, deep breathing exercises, or yoga to keep stress in check.


The relationship between melatonin, serotonin, and exposure to sunlight is a delicate balance that significantly influences our daily lives. By understanding the roles of these neurotransmitters and incorporating healthy habits into our routines, we can optimize our sleep patterns, enhance our mood, and promote overall well-being. So, remember to embrace the sun, maintain a consistent sleep schedule, and take steps to keep your melatonin and serotonin levels in harmony for a happier, healthier life.