This mineral plays an important role in sleep, mood, metabolic health and heart and bone health. Most importantly, melatonin is non-sedating, non-habit forming and can be used in children, adults and the elderly. Most people experience minimal side effects, but some report experiencing headaches, nausea, dizziness and irritability. Supplementing with melatonin is recommended before trying other drug containing sleep aids due to its low side effect profile. It is recommended to start with the lowest dose, and then gradually increase to find the right dose that works for you. Therefore, it is generally taken 30 minutes before bedtime, but can be taken up to two hours before bedtime.ĭosing ranges from 1mg to 10mg nightly and should be taken at the lowest effective dose to prevent morning grogginess or daytime drowsiness. It reaches a maximum concentration in your blood after 30 minutes when taken as a supplement orally. It is produced by the brain in response to darkness, and makes your body feel tired. Melatonin plays a critical role in the regulation of our circadian rhythm, which is the body’s natural sleep-wake cycle. Melatonin is an essential natural hormone produced by the body for sleep. This is the most common over-the-counter sleep aid. There are also several brands of nonprescription medications available, such as Unisom, NyQuil and Tylenol PM. There are many options of over-the-counter sleep aids that include natural supplements, such as melatonin, magnesium, chamomile and valerian root. Creating a relaxing bedtime ritual, such as taking a warm bath, reading a book or listening to music that promotes relaxation can prepare your body for sleep.ĭespite practicing good sleep hygiene, many adults may still suffer from sleepless nights and wonder which sleep aid they should consider picking up at their local pharmacy. You should also keep the bedroom quiet and at a cool temperature. This includes turning off electronic devices and the television at least 30 minutes before bedtime, limiting light exposure in the evening, and avoiding caffeine, alcohol and excessive fluids in the evening. Sometimes simple behavior changes before bedtime may help you get a good night's rest. If you are suffering from insomnia, it is important to establish healthy sleep habits before treating with natural supplements or medications. Insomnia, which is defined as persistent problems with falling asleep, staying asleep or waking up too early affects millions of adults in the United States. While we may all be aware of this, it is sometimes easier said than done for many adults. While sleep requirements vary among individuals, the recommendation for adults is between seven and nine hours each night, according to the American Academy of Sleep Medicine. In contrast, ongoing sleep deprivation has been shown to cause an increased risk of heart disease, kidney disease, hypertension, type 2 diabetes and stroke. In addition, mental health benefits include enhanced mood, memory, concentration and problem-solving skills. Sleep is also involved in the healing and repair of the cells and tissues in vital organs and blood vessels. The physical health benefits from sleep include maintaining a healthy weight, boosting your immune system, fighting infections and reducing inflammation. While maintaining a proper diet and increasing physical activity are certainly the foundations of good health, having healthy sleep habits is also important for your overall health and well-being. When it comes to taking care of one’s health, eating healthier and exercising are always top of mind.
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