Good health is reflected in the quality of sleep we get. Research shows that supplementing with melatonin or other natural products can improve our sleep-wake cycles.

Sleeping is one of the primary factors for maintaining good health, a glowing complexion and your weight and preventing stress and anxiety. Your body has melatonin, a hormone that activates the cycles between sleep and wakefulness. It is naturally released from the pineal gland at low levels during the day, signaling to the body that it is daytime and time to be active. With the passing of the hours, the release in the body increases, thus indicating that it is night and time to sleep. Melatonin levels peak between 2 and 4 in the morning.

There are several causes, such as sleep disorders or jet lag, that affect natural release of melatonin and interfere with the rest cycle. Melatonin supplementation can help with these occasional problems, supporting faster sleep and improved quality. Get the right dose from a specialist. Ideally you should start with a low dose and increase it little by little. Not taking the proper amount can affect its effectiveness or cause side effects, such as drowsiness. And you don’t want that! Melatonin supplements should be taken approximately one hour before bedtime.

Some people do not fare well with melatonin supplements. It can cause unwanted side effects, like drowsiness, headaches, dizziness or nausea. Some medications can interfere with melatonin, causing them both to not work properly, so again, check with your doctor before you start taking this supplment. If you are intolerant or prefer to go a more natural route, there are several herbal sleeping pills such as lemon balm, hawthorn, lemon balm, valerian root, and passionflower. You can also use natural oils that relax you and promote calm, like lavender.

Other products that support good sleep are those formulated with adaptogens (reishi, schisandra, ashwagandha) and those that contain vitamin B6 and magnesium. These ingredients promote sleep, as well as calmness, relaxation, and a healthy response to stress. Remember that it is also super important to get the right nutrients so that you maintain adequate energy levels during the day. It helps a lot to eat healthy, hydrate well, reduce the consumption of processed foods, maintain a consistent exercise routine, avoid smoking and  alcoholic beverages and supplement with the correct vitamins, if necessary. 

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