How amazing is it to start your day off after getting consistent, quality sleep? Whether it's the day-to-day grind, accomplishing new goals or doing something you love with people you love, life goes so much better when well rested! We can all relate to lack of sleep affecting one or more areas in our lives... overall mood, productivity, effective communication, being present, relationships, or difficulty combating negative habits. Lack of sleep can send us into a spiral of setbacks, so getting back into a healthy routine is so important if we want to show up as our best selves.
Getting a full 8 hours of sleep a night is my ultimate beauty secret. I am about to be 30 next month, and everyone tells me that I still look 21. My sisters swears that it is because I get more (healthy) hours of sleep than anyone she knows. Melatonin and Serotonin are beneficial in assisting your body to regulate or reset its natural clock. Our circadian rhythm and sleep/ wake cycle tells our body when it is time to sleep and when it is time to wake up. Disruptions to our sleep cycles caused by anxiety, stress, inconsistent bedtimes, and travel can spur temporary or chronic insomnia which derail much needed rest. Whether you have trouble falling sleeping, want a predictable sleep schedule, or have been thrown off by jet lag, a melatonin supplement will be your new best friend.
Sleep disruptions throw off melatonin production. Melatonin is what your body makes to provide “night information” or “time to sleep information” and is what stabilizes the circadian rhythm. If your body isn't naturally producing enough melatonin, taking a supplement can help put you back on the right track.
When I started taking melatonin supplements, I loved the deep sleep that I got and that I always woke up feeling refreshed and never groggy. I also loved that I never got dependent on them. That I simply took when needed or nightly, on the nights that I wanted or needed a perfect nights sleep. After becoming such a lover of this beautiful vitamin, I decided that to make it even better, for over all health, paring it with 5HTTP would be DIVINE.
- Melatonin helps you fall asleep by a desired time-and stay asleep. For those with delayed sleep-phase syndrome (consistent delay of 2 hours or more than a typical sleep schedule), it especially helps with falling asleep faster than usual. By bringing melatonin levels back to normal, your body is able to put it’s sleep schedule back into stability, giving you a better night's rest.
- Melatonin also binds to certain brain receptors to slow down nerve activity which put your body into a state of relaxation.
- Melatonin helps with jet lag recovery. Because melatonin is triggered by a response to darkness, traveling can cause a disruption in sleep cycles and inadequate melatonin production. Taking a supplement before or after you travel can help regulate melatonin levels.
Take at least 2 hrs before bed. Think of how our bodies are naturally meant to sleep. When the sun goes down, that is how our bodies know it is time to rest soon so it starts to produce melatonin. But we do not fall asleep right away. That’s why if you want to be asleep by 10, take melatonin no later than 8- and it is recommended to take supplements even earlier (around 6) for it to be most effective.
Avoid blue light from your phone and computer screen. These lights basically tell our brains “time to wake up”. If you take melatonin supplements and are still using your phone or computer, this resets your body’s circadian rhythm- which can end up making sleep problems even worse than if you had never taken melatonin. Once you take melatonin, switching your phone to “night shift” or a blue light filter, wearing blue light glasses if you are on your computer or phone, and switching to all warm lighting throughout the house help make melatonin effective.-Or just stay off your phone and spend some time in self-care instead!
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- Better Sleep, Better Mental Well-Being: It is a vicious cycle when stress leads to less sleep, adding more stress.
- Better Sleep, Better Physical Health: It is important for our immune system so our bodies can fight off viruses or recover from any injuries.
- Better Sleep, Better Productivity: Quality sleep is needed to improve mental processing to its optimal capability.
- Better Sleep, Better Self Care: Sleep affects emotional processing, so lack of sleep only makes time in self-care more difficult.