According to the Centers for Disease Control, more than one-third of U.S. adults suffer from lack of sleep, routinely getting less than seven hours a night. This tossing and turning effects your cognitive function, immunity health, memory and weight. Research indicates that the harder we try to sleep, the more difficult it becomes. Because of that, a rising number of Americans are resorting to prescription sleep aids – which are linked to a 4.6 times higher risk of death and a significant increase in cancer.
Source: BMJ Open, March 2012
With today’s “go go” mentality, it’s difficult to avoid caffeinated beverages to keep us going, but those will only contribute to the problem. Sometimes we do need a little help, and it certainly is better to try a natural solution before resorting to prescription drugs with harmful side effects.
Melatonin and B Complex
Taking a 3mg dosage of Melatonin is a natural and harmless way to promote restful sleep. A hormone produced by the pineal gland in the brain, this super antioxidant also helps restore sleeping patterns. Low levels of Melatonin have been associated with depression, fibromyalgia, insomnia, some seizure disorders, and other conditions.
Fortunately, Melatonin supplements can safely and effectively restore balance to the body’s circadian rhythm of this important hormone—helping achieve a restful night’s sleep and keeping your biological clock ticking throughout a long, healthy life span.
Melatonin is a powerful and versatile antioxidant produced within the body. Melatonin protects both lipids and proteins against damage, and can scavenge some of the most dangerous free radicals in the body—including hydroxyl radicals and hydrogen peroxide. Unlike other antioxidants, Melatonin easily diffuses into all cells, and even crosses the blood-brain barrier to protect the delicate brain.
If you have never added Melatonin to your daily supplementation, this is a great opportunity help your body sleep naturally.
In addition, our improved Liposomal B Complex formula now contains Methylcobalamin as a form of B12 (previously Cyanocobalamin). Methylcobalamin is required in donating a methyl group for the synthesis of melatonin. Methylcobalamin supplementation can assist in modulating melatonin secretion, enhancing light-sensitivity, normalizing circadian rhythms (your 24 hour clock) and improving sleep-wake cycles.
Because of this, individuals supplementing this form of B12 often have improved quality of sleep, often will require slightly less sleep, and will not uncommonly report that they feel a bit more refreshed when waking in the morning. Methylcobalamin is particularly effective when your 24-hour clock is not running smoothly. This may be indicated by a need for excessive sleep, changing sleep-wake cycles, or a tendency to have altered sleep wake patterns. As examples, you might require 10-12 hours of sleep, or you might not feel tired until 2-3 am and you might wake at noon, or you might find that you wake a bit later every day and go to be a bit later every night. Under all of these circumstances, the combination of methylcobalamin and exposure to bright light in the morning, in addition to melatonin at bedtime, can help reestablish your 24-hour clock.In addition to the recommended products above, here are 6 easy ways you can improve your quality of sleep..
1. Maintain a Regular Sleep Schedule
This may seem obvious, but maintaining a regular sleep schedule is key in getting the sleep you need. Don’t try to “catch up on sleep” on the weekends and sleep in until noon – this will only throw off your biological clock and make it difficult to fall asleep at a reasonable time that week. Going to bed at the same time every night–even on weekends–helps set your internal sleep-wake clock and reduces the amount of time spent tossing and turning to fall asleep.
2. Stay Active
Getting regular exercise will relieve stress, encourage vitality and naturally provide energy! Rather than resorting to a sugary latte in the morning, try doing a few jumping jacks and sit ups to get your blood pumping. Researchers in Northwestern University’s Department of Neurobiology and Physiology reported that sedentary adults who got aerobic exercise four times a week improved their sleep quality from poor to good. Just be sure to give yourself a few hours to calm down so that you can easily fall asleep.
3. Change Your Eating Habits
Cut out foods with sugar or caffeine by late afternoon. According to the American Heart Association, women should limit sugar intake to no more than 6 teaspoons per day, which provides about 100 calories, and men should limit sugar intake to no more than 9 teaspoons, or about 150 calories. In contrast, the average adult consumes 22 teaspoons per day. What you have for dinner directly affects your ability to sleep, so try to make it your lightest meal of the day an avoid spicy or heavy foods, which can keep you awake from indigestion.
4. No Alcohol
Alcoholism: Clinical & Experimental Research revealed that when alcohol wears off, you’re likely to wake up and have a difficult time getting back to sleep. Although alcohol may make you feel sleepy, it disrupts the pattern of sleep and brainwaves that help you feel refreshed in the morning.
5. Avoid Technology Before Bedtime
A survey conducted by the National Sleep Foundation (NSF) found that all participants that used an electronic device within 1 hour before bed found it harder to sleep. The light emitted from televisions, computers, video games, cell phones, etc. stimulate the brain, making it harder to fall asleep. Reading a book is a great way to wind down before bedtime.
6. Keep Your Room Between 54-75 Degrees F
According to the National Sleep Foundation, rooms with temperatures between 54-75 degrees Fahrenheit will promote restful sleep. Keeping your room too hot or too cold will keep you tossing and turning all night to find comfort.