Taos Teens: Altitude Air Crashing Sleep Hormones?

By Franklin Everett Shaw

January 8, 2026

The crisp mountain air bites at your cheeks, a stark contrast to the warmth of the Taos sun. But something else is biting too – your sleep. You toss and turn, a restless night becoming the norm. You’re not alone. Teenagers in Taos, New Mexico, are facing a unique challenge: the altitude is messing with their sleep.

The culprit? Melatonin, the hormone that regulates sleep.

Taos sits at a breathtaking 6,969 feet above sea level. This altitude, while offering stunning views, significantly impacts our physiology, especially melatonin production.

Here’s why:

Lower Oxygen Levels: At higher altitudes, the air is thinner, meaning less oxygen is available. This hypoxia (oxygen deficiency) stresses the body. This stress can disrupt the normal production and release of melatonin. The body prioritizes essential functions over sleep regulation.

Increased Oxidative Stress: Hypoxia also leads to increased oxidative stress. Oxidative stress damages cells, including those in the pineal gland, which is responsible for melatonin production. Damaged pineal glands mean less melatonin.

Disrupted Circadian Rhythm: Altitude can disrupt the circadian rhythm, the body’s internal clock. This disruption is due to the combined effects of hypoxia, altered light exposure, and changes in physical activity patterns. A misaligned circadian rhythm throws off melatonin timing.

So, what can Taos teens (and their parents) do to combat this altitude-induced sleep deprivation? It’s not about moving; it’s about adapting.

Light Exposure Strategies:

Light is the most powerful regulator of the circadian rhythm.

Morning Light: Expose yourself to bright light, preferably sunlight, for at least 30 minutes within an hour of waking up. This helps to suppress melatonin production in the morning, making you feel more alert and setting your circadian clock for the day. Even on cloudy days in Taos, the light intensity is often higher than indoors.
Evening Light: Minimize exposure to blue light from screens (phones, tablets, computers) for at least 1-2 hours before bed. Blue light suppresses melatonin production, making it harder to fall asleep. Use blue light filters on your devices or wear blue light-blocking glasses. Consider using red light bulbs in the evening, as red light has minimal impact on melatonin.
Light Therapy: If natural light is insufficient, consider using a light therapy box that emits bright white light (10,000 lux). Use it in the morning for 20-30 minutes.

Dietary Adjustments:

What you eat can significantly impact your sleep.

Tryptophan-Rich Foods: Tryptophan is an amino acid that the body uses to produce melatonin. Include tryptophan-rich foods in your diet, such as turkey, chicken, nuts, seeds, tofu, cheese, and eggs.
Magnesium-Rich Foods: Magnesium helps to regulate melatonin production and promotes relaxation. Good sources of magnesium include leafy green vegetables, nuts, seeds, and whole grains.
Avoid Caffeine and Alcohol: Caffeine and alcohol can disrupt sleep patterns. Avoid caffeine in the afternoon and evening, and limit alcohol consumption, especially before bed.
Hydration: Dehydration is common at high altitudes and can worsen sleep disturbances. Drink plenty of water throughout the day. Consider adding electrolytes to your water, especially after physical activity.
Iron Intake: Iron deficiency is more common at high altitude due to reduced oxygen absorption. Low iron can contribute to fatigue and restless legs syndrome, both of which can disrupt sleep. Ensure adequate iron intake through diet or supplementation, especially for teenage girls. Good sources of iron include red meat, beans, and leafy green vegetables.

Supplement Considerations:

While diet and lifestyle changes are crucial, supplements can provide additional support.

Melatonin: Consider taking a low-dose melatonin supplement (0.5-3 mg) 1-2 hours before bed. Start with the lowest dose and increase as needed. Consult with a doctor or healthcare professional before taking melatonin, especially if you have any underlying medical conditions or are taking other medications.
Magnesium: Magnesium supplements can help to improve sleep quality and reduce anxiety. Magnesium glycinate is a well-absorbed form of magnesium that is less likely to cause digestive upset.
Iron: If you suspect you are iron deficient, get your iron levels checked by a doctor. If you are iron deficient, take an iron supplement as directed by your doctor.
Adaptogens: Adaptogens are herbs that help the body adapt to stress. Some adaptogens, such as ashwagandha and rhodiola, may help to improve sleep quality and reduce anxiety. Consult with a healthcare professional before taking adaptogens.

Specific Challenges in Taos:

Taos presents unique challenges that require tailored solutions.

Limited Sunlight in Winter: Taos experiences long winters with limited sunlight. This can exacerbate circadian rhythm disruptions. Prioritize morning light exposure, even on cloudy days. Consider using a light therapy box.
Active Lifestyle: Many Taos teens are active in outdoor sports, such as skiing, snowboarding, and hiking. While physical activity is beneficial, it can also increase oxidative stress and dehydration. Ensure adequate hydration and antioxidant intake.
Cultural Factors: Taos has a unique cultural heritage that may influence sleep habits. Be mindful of cultural practices that may impact sleep, such as late-night gatherings or irregular meal times.

Common Mistakes and Pitfalls:

Inconsistent Sleep Schedule: Maintaining a consistent sleep schedule is crucial for regulating the circadian rhythm. Go to bed and wake up at the same time every day, even on weekends.
Napping: Avoid long or frequent naps, as they can disrupt nighttime sleep. If you need to nap, keep it short (20-30 minutes) and avoid napping late in the afternoon.
Overreliance on Sleep Aids: While melatonin supplements can be helpful, don’t rely on them as a long-term solution. Focus on addressing the underlying causes of sleep disturbances.
Ignoring Underlying Medical Conditions: Sleep disturbances can be a symptom of underlying medical conditions, such as sleep apnea, restless legs syndrome, or anxiety. If you have persistent sleep problems, consult with a doctor to rule out any underlying medical conditions.

Real-World Application:

Consider the case of Maria, a 16-year-old Taos High School student. She struggled with insomnia for months. After implementing the strategies outlined above, Maria experienced a significant improvement in her sleep quality. She started using a light therapy box in the morning, avoided screens before bed, and took a low-dose melatonin supplement. She also made sure to stay hydrated and eat a balanced diet.

Actionable Insights:

Start small: Don’t try to change everything at once. Pick one or two strategies to focus on and gradually add more as you become comfortable.
Be patient: It takes time to adjust to high altitude and to regulate your circadian rhythm. Don’t get discouraged if you don’t see results immediately.
Seek professional help: If you have persistent sleep problems, consult with a doctor or sleep specialist.

The altitude of Taos presents a unique challenge to sleep, especially for teenagers. By understanding the impact of altitude on melatonin production and implementing targeted strategies, Taos teens can optimize their sleep quality and thrive in their high-altitude environment. It’s about understanding the science and applying it to your specific circumstances. Don’t just accept sleepless nights; take control of your sleep and experience the restorative power of a good night’s rest.