How can I support restful sleep?
It is recommended to prepare for sleep by avoiding exposure to electronic device screens several hours before going to bed. If possible, sleep in a completely dark room that is a comfortable temperature and relatively free from noise and other distractions. Try to disengage from bothersome thoughts, including worrying about falling asleep! Helpful supplements to support restful sleep include melatonin, the amino acids L-tryptophan and lysine, bioactive milk peptides, magnesium and herbs such as valerian, passionflower, ashwagandha and saffron.
Why do you wake up in the middle of the night?
Waking at night can have many causes. Minimizing stress and avoiding caffeine, bright light and blue light late in the day can help you stay asleep all night. Maintaining a healthy hormone balance and healthy melatonin production can also support restful sleep.
How can melatonin help support better sleep?
Melatonin is a hormone involved in controlling the body’s sleep-wake cycle and is released by the brain’s pineal gland in response to the onset of darkness. Supplemental melatonin supports the body’s natural melatonin cycle. Melatonin activates the receptors MT1 and MT2 in an area of the brain’s hypothalamus that controls circadian rhythms and in some peripheral tissues. Melatonin supplementation helps support central nervous system activities via these receptors. Valerian root is another herbal supplement that has been used as a sleep-supportive nutrient dating back more than 2,000 years! For comparison, we've broken down the differences between valerian root vs. melatonin.
