Originally Posted by
Aquanina
lol...sorry did not mean to yell at you. I've just seen this said before many times on this forum as though it is a matter of fact, and I really am curious to know who is spreading this misinformation. If you research it, you will find that melatonin only has a very small effect in advancing the sleep phase cycle if taken a few hours before bedtime. This means that taking melatonin 4 hours before you go to bed might have the effect of entering REM sooner, and making your first REM period longer, but also making you wake up earlier. This is completely opposite to "suppressing" REM. However if you take melatonin just before bed, then it has zero effect on the sleep phase cycle, when you enter REM, or the amount of REM you have that night. The only thing it will do is help you fall asleep faster (decrease sleep onset time by lowering the core body temperature).
I'm not sure I understand what you are asking but I can try to answer. Yes alcohol suppresses REM and may result in a slight rebound effect later in the night. Melatonin is exactly the opposite...but only if taken a few hours before bed. But I don't know anyone who takes melatonin this way, usually it is taken to help fall asleep more quickly. Regarding the sleep mask, I think the regulation of melatonin by the body throughout the night is dependent on things like core body temperature and other internal circadian rhythms, so I don't think that wearing a sleep mask would make any difference. When you sleep in the winter it's still dark out when you wake up. Same principle.
