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Do you have trouble falling asleep? Do you wake up at night, or even feel like you can’t get enough sleep? If that sounds like you, then there’s a good chance that your melatonin levels are not where they should be.
Why You Should Use Melatonin To Improve Your Sleep
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Do you have trouble falling asleep? Do you wake up at night, or even feel like you can’t get enough sleep? If that sounds like you, then there’s a good chance that your melatonin levels are not where they should be. This key hormone is responsible for regulating your sleep cycles (among other things). When your body produces less melatonin, it can make falling asleep much more challenging. Luckily, there are a number of ways to increase your natural production of melatonin and improve your sleep as a result. There are few things more important to our health than a good night’s rest. But for many people, this is easier said than done. Studies show that almost half of the general population has difficulty falling asleep on a regular basis . . .
What Is Melatonin?
Melatonin is a hormone produced by the pineal gland located in the brain. It is primarily produced in response to darkness, and it helps regulate your sleep cycles. The amount of melatonin your body produces varies throughout your lifetime. It is significantly higher in children than adults, and it is much higher during times of puberty. As you age, your production of melatonin decreases, which can make falling asleep more challenging. Melatonin supplements are popular for those who have trouble falling asleep. It can be extremely beneficial for people with insomnia, as it regulates the sleep-wake cycle. Melatonin is also helpful for people who have a compressed work schedule, such as frequent nightshift workers. Taking melatonin can help you shift back to your normal sleep cycle after working at night.
The Importance of Melatonin
Melatonin is one of the most important hormones in the body, particularly when it comes to sleep. Often referred to as the “sleep hormone”, melatonin regulates your sleep cycles as well as other important physiological functions. When your body produces less melatonin, it can make falling asleep more challenging. This is particularly common among aging adults, which is why melatonin supplements are commonly used to improve sleep. A study found that up to 50% of the general population experiences sleeping difficulties. Insufficient sleep has negative implications on your overall health, so it is important to address any sleep issues you may be experiencing.
3 Ways to Naturally Increase Your Melatonin Levels
- Reduce blue light exposure. - Get plenty of exercise. - Reduce stress. All of the above can help your body produce more melatonin. Blue light from your devices, such as computers and phones, can harm your sleep since it inhibits melatonin production. To combat this, you can use software such as f.lux. Another easy way to increase melatonin is by exercising. Exercising at least three times per week for 30 minutes can significantly increase melatonin levels. Another important way to naturally boost melatonin is by reducing stress. This can be difficult for many people, but it is a crucial part of healthy sleep.
Change up your sleep routine
Changing up your sleep routine can help boost your melatonin levels. While you may not be able to change your sleep schedule, you can adjust a few other aspects of your sleep routine to improve melatonin production. Specifically, you can: - Reduce the amount of light in your room by turning off lights and closing the blinds. - Turn off electronics at least one hour before bedtime. - Limit caffeine consumption to earlier in the day. - Take a warm shower or bath before bedtime. These and other strategies can help you change up your sleep routine. Doing so can help you naturally boost melatonin levels, making falling asleep much easier.
Supplement with melatonin
If you have trouble falling asleep, taking melatonin supplements may be a good option for you. Although it is a hormone naturally produced by your body, supplemental melatonin can help regulate your sleep cycles. - Melatonin is commonly used for people with insomnia, particularly older adults. - Melatonin is also helpful for people who have a compressed sleep schedule, such as frequent nightshift workers. Keep in mind that melatonin is not a long-term solution for insomnia. It is best used on an occasional basis, particularly when you have one-off events, like a long flight. - Long-term use of melatonin is not recommended, as it can negatively impact your sleep cycles.
2 ways to boost your natural production with foods
There are a few foods that can help boost your natural production of melatonin. - Blueberries - Blueberries are one of the best foods for boosting melatonin, making them an excellent choice for a dessert before bedtime. - Bananas - Bananas are another food that can help boost melatonin levels, making them an excellent snack before bedtime. - Red or black cherries - Cherries are another excellent food for boosting melatonin. Like the previous foods, they make for a great dessert before bedtime.
Melatonin is one of the most important hormones in the body, particularly when it comes to sleep. Melatonin supplements are commonly used for people with insomnia, particularly older adults. If you have trouble falling asleep, try changing up your sleep routine, eating certain foods, and reducing blue light exposure. You can also take melatonin supplements if necessary. Overall, improving your melatonin levels can help you fall asleep more easily and sleep more soundly.