How to Sleep Better with an Effective Melatonin Supplement
What are the ways to make your sleep better with an effective melatonin supplement?
- Understand your sleep needs
- Choose the right melatonin supplement
- Take melatonin at the right time
- Create a sleep-conducive environment
- Practice good sleep habits
- Consult with a healthcare professional
- Have a healthy lifestyle
If you’re struggling to fall asleep at night or finding it hard to stay asleep, you’re not alone. Philips ASEAN Pacific recently did a study that showed that Filipinos have some of the highest rates of not getting enough sleep in Asia—specifically, 46% of Filipinos are lacking in daily restful sleep. This is because the pandemic has had huge effects on our daily lives, including our sleep patterns.
There are various strategies for improving sleep, and among them is taking melatonin. In this article, you will discover more about the benefits of a melatonin supplement and how this can play an important role in your desired sleep quality.
What is Melatonin?
The pineal gland in your brain produces melatonin to regulate your sleep-wake cycle and signal to your brain that it’s time for restful sleep. This chemical helps tell the brain when it’s time to rest, effectively treating insomnia and other sleep disorders.
In this article, we’ll look into ways you can take effective melatonin supplements to achieve better sleep. Continue reading to know more.
Understand Your Sleep Needs
Before you think about taking a melatonin supplement, you should think about how much sleep you need. Everyone has different sleeping needs, so finding one that works for you is important. On average, adults need 7 – 9 hours of sleep per night, while children and teens need even more deep sleep. If you are having trouble sleeping, you should look at your sleeping habits and make changes as soon as possible.
A sleep diary can help you keep track of trends and figure out what’s wrong. Simply jot down your lights-out and wake-up times, how long it takes to fall asleep, the number and duration of sleep interruptions, the number and duration of naps, and other sleep-related information so you can keep track of your progress.
Choose the Right Melatonin Supplement
Not all melatonin supplements are created equal; therefore it’s crucial that you select an effective and safe product like USANA Pure Rest that stands out as an effective and easily absorbed form of high-grade melatonin and also includes valerian root extract for its restorative and soothing effects, making it a fantastic sleep aid.
USANA Pure Rest stands out from the competition because it does not contain unnecessary additives like artificial colors, flavors, or sweeteners, making it pure and safe.
Unlike sleeping pills, it is not habit-forming and is made with vegan ingredients. The orange-flavored tablets are sweetened with xylitol, dissolve quickly, and are easy to take.
Take Melatonin at the Right Time
Timing is everything when it comes to taking melatonin supplements and taking it too early or too late could disrupt your sleep-wake cycle and prevent the natural production of melatonin in the evening when bedtime approaches.
Melatonin should only be taken 30 minutes before bedtime to ensure its effectiveness and so that it doesn’t mess up your body’s normal sleep-wake cycles or production cycles.
Create a Sleep-Conducive Environment
Your bedroom should also be quiet enough for you to get a good night’s sleep. Use earplugs or a white noise machine to block out annoying sounds and make sure you sleep well. Also, an orthopedic mattress and pillows can help your body stay in its normal position and relieve pain or discomfort while you sleep.
Before bed, it’s also important to limit the amount of time you spend on electronic devices like smartphones, tablets, and computers. These gadgets give off blue light, which can stop your body from making melatonin and mess up your sleep cycle.
To stop this from happening, try to limit how much you use them before sleep if you can, or at least use glasses or software that block blue light to lessen the effects.
Practice Good Sleep Habits
Taking melatonin alone is not enough to ensure a good night’s sleep. Developing good sleep habits is equally important. Keeping up a regular sleeping schedule is an important part of maintaining good sleeping habits. This means going to bed and getting up at the same time every day, even on weekends. This allows your body to adjust its internal clock more easily, making it easier to fall asleep and easier to wake up feeling refreshed.
Limiting how much caffeine and alcohol you drink is an important part of good sleep habits as well. Caffeine can make it hard to fall asleep and wake up often, so it’s best to limit how much you drink in the afternoon and evening. Alcohol may make you feel sleepy at first, but it can mess up your sleep later in the night, causing you to wake up often and not sleep well.
As well as cutting back on caffeine and booze, it’s best to avoid eating big meals right before bed. Heavy meals can cause pain and indigestion, which can make it hard to fall asleep. Spicy or acidic foods should also be avoided because they could cause heartburn, which makes it even harder to fall asleep.
Deep breathing, meditation, and yoga can also help you rest and relieve stress before bed. By calming the mind and soothing the body at the same time, these practices make it easier to fall asleep and stay asleep all night.
Consult with a Healthcare Professional
If you are experiencing insomnia or any other sleep-related issues, seeking guidance from healthcare professionals is critical. Sleep problems should never be taken lightly and professional advice can identify any underlying medical or psychological conditions affecting your restful slumber, and provide effective treatments such as melatonin supplements and other medications which could enhance your sleep.
Have a Healthy Lifestyle
Last but not least, if you want quality sleep, living a healthy life is the most important thing you can do. Getting some exercise during the day can make it easier to fall asleep at night by reducing worry and anxiety. A diet full of important nutrients may also help you sleep better at night. Limiting your exposure to stressors and taking steps to deal with them may also help you get a good night’s sleep.
Understanding the benefits of a melatonin supplement can provide insight into how it helps in achieving restful sleep and in identifying one’s individual sleep needs. Dealing with sleep problems can be challenging, but stressing about it will only make things worse. If you suspect that you have sleeping problems, seeking professional medical advice from a doctor is important to prioritize.
Don’t let another night of tossing and turning rob you of precious Zzzs. As a trusted distributor and supplier of USANA products in the Philippines, Essential Supplements has got you covered! Visit our shop or contact us today to have your own USANA’s Pure Rest, the fast-acting and ultra-pure melatonin supplement that can help you achieve restful sleep. Say goodbye to sleepless nights and hello to brighter, more energized days!
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