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Happy Sleep With Melatonin: It Works Like This

Happy Sleep With Melatonin: It Works Like This

November 27, 2020
It’s difficult to fall asleep when you can’t turn off your thoughts during bedtime. This affects our routine next morning as well, as it can be tough to start your day.  A number of solutions for good sleep are available to choose, from chamomile tea to yoga before bedtime to meditation. If you have tried and tested those options and it didn’t work out for you, it’s time you tried a boost of melatonin.

What is melatonin?

Your body has a sleep-wake cycle (also called circadian rhythm) and melatonin is the hormone that controls it. The sleep-wake cycle tells you when you are ready for sleep and when you are supposed to wake up in the morning. Good amount of melatonin in your body translates to you feeling more sleepy.

The pineal gland in your brain produces melatonin. This gland, though only the size of a pea as a very important job- being responsible for your sleep cycles. Apart from pineal gland, increasing and decreasing levels of melatonin are also dependent on some external aspects such as sunlight exposure and diet that comprises of walnuts, rice, tomatoes, cherries, strawberries and cow’s milk.These food items have different levels of melatonin in them. 

Working mechanism of melatonin

So how does your body determine how much melatonin it needs and when?

The amount of melatonin produced by your body is worked out by your light consumption during the day which works in sync with your body’s internal clock. As the evening sets, the lack of light causes melatonin to be released from the body making you ready for sleep. During sleep, your melatonin levels continue to keep high up until the sun rises, the brightness of which causes a drop in melatonin levels. This is the major reason why you feel more sleepy in winter months as the days are short and you get less exposure to sunlight. Your body produces more amounts of melatonin, even earlier in the day, making you sleep even during daytime.

You must have noticed that if your room is dark, you tend to sleep longer and wake up late. Similarly, you tend to have afternoon naps in dimly lit, dark rooms even if the sun is brightly shining outside. 

If you are in the dark for long your pineal gland gets confused and produces melatonin. That’s the reason why it's difficult to sleep with the lights on. It prevents your pineal gland in producing sufficient melatonin.

Sleep and melatonin

We have understood that melatonin induces sleep and helps you feel calmer. The more melatonin your pineal gland produces, the more relaxed you will feel.
Though melatonin is naturally produced by pineal gland in your body, it can also be taken as supplements in the form of pills, patches and liquids. Dayly Dream is a superfood rich in melatonin. It relaxes you after a long hard day at work and re-energizes you for the upcoming day.
Dayly Dream works in building a deep and sound sleep. Its unique combination of herbs and blends helps adjust the circadian rhythm of your body, helping you sleep better.The power punch of sleep hormone and potent serenity blend not only promotes a deep sound sleep but also improves daytime alertness. You enjoy the perks of reduced stress and anxiety, helping you achieve your daily goals, easily.

Melatonin and safety guidelines 

Before taking melatonin you need to talk to experts or doctors to ensure that you are taking a safe dosage. Also, it’s important that you are purchasing your melatonin supplements from a reputable source. Safe doses of melatonin start from the lowest amount your body can take for falling asleep. Since melatonin makes you sleepy, you must avoid taking it with caffeine or alcohol. 

When should you consider adding melatonin to your routine? 

If you are facing difficulties in relaxing after a long day’s work and find yourself unable to switch off for sleep, melatonin is good for you. You must take it 30 minutes before bedtime.

For night owls or those whose sleep is delayed past 2 hours the normal bedtime, melatonin is meant to be taken 2-3 hours before bedtime. If you don’t think melatonin supplements are right for you but still want to adjust your sleep schedule, here are some things you can add to your bedtime routine for a healthier sleep.

1. Have a nighttime routine. Follow it religiously. It could be eating dinner, cleaning up the kitchen, bathing and reading a book. Whatever you choose, stick to it and repeat. Once you create a habit, it helps you rest better. 
2. Do some meditation 10 minutes before your bedtime. 
3. Foods that are rich in tryptophan, like cottage cheese, are good for sleep. Also drink chamomile tea half an hour before your bedtime. 
4. Make sure your bedroom is as dark as possible. 
5. Invest in a comfortable orthopaedic mattress. 

If you suffer from insomnia or other chronic sleep disorder, visit a sleep therapist first. They will prescribe a treatment for you. 

All in all, comfortable sleep is nature’s gift to us. We must try and take measures to obtain our 7-9 hours relaxed sleep time everyday and if we aren’t able to do so, we must seek change through melatonin supplements or change in lifestyle.

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