Many adults use Melatonin to help them sleep but what is melatonin and should we take it? Melatonin is a hormone which is released by the Pineal gland. This hormone is released at night when the sun starts to set and then in the morning as the melatonin decreases, we start to be more wakeful. Evidence shows that melatonin supplements are not really helpful to get better sleep however older adults can benefit from taking melatonin as the pineal gland ages so produces less melatonin.
Here are my favourite tips on getting more sleep.
Use light. In the morning make sure you go outside and get natural morning sun. Then the same in the evening look at the sunset. That is very important to your circadian rhythm.
Obviously avoid too much caffeine and alcohol.
I find when I eat a big dinner I can’t sleep well, so rather have a cup of bone broth or a light supper. Plus, your body does lots of healing at night so it’s better to let it concentrate on healing rather than digestion.
My favourite supplements that have helped me sleep better are Magnesium, L theanine and Ashwanganda. The latter are great for stress.
Try not to have a very bright house at night as it sends the wrong signals to your brain.
Obviously avoiding screens – many people use blue blockers for screen time.
Lastly, I find having a note book near by to write down any last minute thoughts or things I’ve forgotten help me relax and go to sleep.
Once you can get a good night sleep, you will find everything will improve.
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