Sleep Stuffs

Michelle Hammel
May 1
3 min read

Navigating stress and anxiety around going to bed, sleeping, restlessness and insomnia.

Sleep, in tandem with diet and exercise, are the required materials to even begin some sense of balance. If sleep is off, everything else is hard to get on board. I’ve found in my own experience and with clients that when we work on sleep 1st as a priority, it gives us the brain power and energy to figure out diet and exercise. I find those factors fall into place with ease when sleep is happening the way our body prefers. [ND folks can require 10hrs of sleep!]

What I do:

Do Not Disturb & “night mode” on my phone between 8pm-8am
Minimalist Phone App to reduce my screen time
Wind down with herbal assistance when the sun starts to set
Herbal tea: lavender, chamomile, scullcap, passion flower, valerian root
Oils: eucalyptus and/or lavender on insides of wrists, chest, behind ears
Liquid Melatonin drops added to herbal tea 10-30m before bedtime
Dharma talks and/or Balance meditations
Soothing, story-telling book
OTC or Rx sleep aids

Usually, I toke and settle into Seinfeld (something familiar that doesn’t require me to learn new information, like a lullaby, that also turns off automatically) with the sound low and brightness also very low.

If that’s not doing it (or I already know I’ll need reinforcements) I’ll do Dharma talks or Balance guided meditations (or random guided meditations I find on YouTube).

Sometimes I get the herbs going while I turn the house down and do oils once I slip under the covers. I keep the melatonin bedside so I can add some drops at that moment if I feel I need it.

I’ll call in OTC or Rx sleep aids if stress is particularly high or I’m completely out of rhythm and I need to be strong-armed back into it. I rarely have to do that but when I do, I’ll do it a few nights in a row regardless of what I think I need just to kick-start my sleep cycle.

Another important thing I do is pay attention to any habits that could be fucking up my rhythm… like defaulting to a ride on the scroller coaster, eating poorly, not getting enough exercise, etc. I will start tracking habits if I’m feeling really out of control.

What I know: Melatonin 101

What: A hormone produced by the brain’s pineal gland (aka third-eye cauldron)
Main job: Regulates sleep-wake cycle (circadian rhythm; internal clock; cosmic timekeeper)
Light-sensitive: Production increases in darkness and decreases with light—this is why screens at night can mess with sleep
Natural sleep signal: Body’s natural “night potion” signaling time to rest and dream
Not a sedative: Melatonin doesn’t make you sleep—it just sets the stage; opens the doorway; dimmer switch for the nervous system
Tied to internal clocks: Works closely with your body’s master clock (the suprachiasmatic nucleus) to time sleep rhythms.
Delayed release = insomnia: Some people (esp. neurodivergent folks) produce melatonin later, making it hard to fall asleep early.
Supplement use: Often used for jet lag, shift work, or circadian rhythm disorders—not meant as a long-term fix.
Too much can backfire: Higher doses aren’t better—can disrupt natural production or cause grogginess.

🌈 Neurodivergent POV:

ND bodies often don’t follow standard sleep timing. Melatonin can help anchor rhythm when your body isn’t syncing with the sun.
Light sensitivity, overstimulation, and emotional processing at night can all disrupt natural melatonin production.
Our brains may be night owls for survival reasons—melatonin helps us navigate modern systems without betraying our needs.

🌿 Herbalist’s POV:

Melatonin is just one tool—pair it with nervines like skullcap, passionflower, or milky oats for a softer descent into rest.
Plants don’t push—they partner. Herbs can support melatonin’s signal without overriding your system.
Consider supporting your liver + pineal gland with bitters or mineral-rich infusions (hello, nettles - I LOVE NETTLES) to help your body regulate naturally.

🔮 Universe POV:

Your melatonin cycle is lunar-coded—respect your personal moon phases.
Use light rituals (candles, sunset walks, screen dimming) to honor the shift into night.
Dreamwork, divination, and ancestral contact can be deeper when melatonin is thriving—think of it as a veil-thinner between worlds.

Ask me more about sleepy stuff: michelle@gofauxhawkyourself.com

Sources:

Cleveland Clinic. Melatonin: What It Is, Uses & Side Effects. my.clevelandclinic.org
Verywell Mind. How Melatonin Affects Your Sleep Cycle. verywellmind.com
National Center for Complementary and Integrative Health (NCCIH). Melatonin: What You Need To Know. nccih.nih.gov
Sleep Foundation. Melatonin and Sleep. sleepfoundation.org
Trauma-informed sleep therapy [personal experience, 2022]