At some point we have all suffered with sleeplessness, but does melatonin and other sleep supplements, like valerian root, chamomile and really improve sleep? And are they even worth it? I don’t I really need to worry if I’m not getting 8 hours a night, right?
Well actually sleep is essential to every tissue in our bodies, our mental wellbeing, weight loss and even fitness. Check out our comprehensive guide to the benefits of sleep for health and fitness. According to the Natural Institute of Health (NIH) sleep affects:
- Higher levels of reasoning
- Problem-solving
- Attention to detail
- Mood
- Metabolism
- Growth and stress hormones
- Our immune system
- Appetite and an increased risk of obesity
- Breathing
- Blood pressure
- Cardiovascular health
Still think poor sleep doesn’t affect you? According to experts at the NIH, just losing 1 to 2 hours sleep a night can seriously impact your ability to function. But what can you do about it? along with good sleep practices aka sleep hygiene natural remedies and supplements, like melatonin can elevate your night’s sleep and help you function at your peak.
First things first: People with serious sleep disorders like, sleep apnoea, severe insomnia and ME should consult a medical professional before using any sleep supplements.
The Science of Sleep
A healthy adult should be getting 7-9 hours sleep a night. But it isn’t just the amount of time you sleep that matters. The quality of your sleep is also important. Sleep is essential for body repairs and brain rejuvenation.
Regular sleep relies on the hormone melatonin, which is released in the brain in reaction to the sky darkening every evening. This is called the bodies circadian rhythm, the natural day night cycle of our bodies that prompts us to sleep at night and wake at day. But this can be interrupted by artificial lights, like light bulbs and screens.
How to know if your sleep is high quality
Your sleep may be low quality if:
- You wake up more than once a night
- You feel tired whilst awake
- Your concentration is poor
- You feel more stressed when awake
- You feel hungrier when awake
- You take more that 30mins to fall asleep
- you spend less than 85% of your time in bed asleep
How Can Melatonin and Other Sleep Supplements Improve your Sleep and Circadian Rhythm?
Melatonin
Melatonin, the natural day to night hormone from our sleep cycle, is available as a night time supplement that can encourage your sleep cycle into action despite the distractions and bright lights of modern life.
Using Melatonin supplements top up your natural supply of this hormone, and are particularly useful for people who have poor sleep and struggle to get to sleep, and people suffering from jet lag.
But the effects of Melatonin supplements can be undone by blue/green lights that stimulate our body into daytime mode. That means putting down the phone or tablet before bed.
Melatonin has been shown to be safe for long term use. But is not recommended for Pregnant or breastfeeding women, seizure disorders, depression and some autoimmune disorders.
Onnit Instant Melatonin Spray
Our melatonin spray can help signify that it is time for your body to sleep.
But sleep can also be affected by:
- Caffeine
- Stress
- Medical conditions, like depression, asthma and acid reflux
- Some medications
- Behaviours, like staying up late, drinking alcohol and smoking
- Sleep Apnoea – having long pauses or breaks in regular breathing while asleep that causes choking or snoring sounds
That is where other common sleep supplements shine:
Valerian Root
Valerian Root is a natural remedy for sleep used even as far back as Roman times. This supplement has been shown to improve sleep, reduce anxiety and even alleviate depression.
Chamomile
Is another natural remedy that is clinically believed to have sleep inducing and relaxation qualities. It also has the added bonus of alleviating the effects of stress and anxiety, one of the largest barriers to sleep.
Onnit New MOOD® (30 ct)
New MOOD® is great for unwinding after a long day at work or helping erase occasional daily stresses.
Sleep Hygiene
If poor sleep is damaging your health, fitness, concentration or general wellbeing, the supplements above are a great solution, but equally important is eliminating all the barriers to great sleep. And Yes! That does include caffeine.
Find out how to elevate your sleep here:
Conclusion
So are Melatonin and other common sleep supplements worth it to enhance your sleep? We say YES! These supplements have been shown to be safe and effective sleep aids for many people and may elevate your health, fitness, wellbeing, concentration and so much more. So we say give them a go!
It is important to always consult a medical professional and take any medications as instructed.
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