Roughly 50–70 million Americans are affected by poor sleep. In fact, according to some studies, up to 30% of adults in the United States report that they sleep for less than 6 hours each night.
Poor sleep can deplete your energy, lower your productivity, and increase the risk of diseases such as high blood pressure and diabetes
Melatonin is a hormone that tells your body when it’s time to head to bed. It is a natural hormone and is synthesized mainly by the pineal gland located in the brain. Your body likely produces enough melatonin for its general needs. However, evidence suggests that melatonin promotes sleep and is safe for short-term use. Melatonin can be used to treat delayed sleep phase and circadian rhythm sleep disorders in the blind and provide some insomnia relief.
Melatonin levels rise about two hours before sleep or scheduled bedtime. You should create optimal conditions for it to do its job by keeping the lights low before bed. Stop using your computer, smartphone or tablet—the blue and green light from these devices can neutralize melatonin’s effects. If you watch television, be sure you’re at least six feet away from the screen. Turn off bright overhead lights too. You can help program your body to produce melatonin for sleep at the right time of day by getting exposure to daylight during the morning and afternoon. Take a walk outside or sit beside a window with light coming in.
Even sound sleepers have trouble falling asleep or staying asleep once in a while. You may want to try melatonin for sleep if you have difficulty for more than a night or two. Research shows that a supplement may help people with insomnia fall asleep slightly faster and may have bigger benefits for those with delayed sleep phase syndrome—falling asleep very late and waking up late the next day.
Melatonin can also reduce symptoms of season depression and even provide relief from acid reflux. Here are a few other benefits:
If you’d like to try melatonin, start with a lower dose supplement.
For instance, start with 0.5 mg (500 micrograms) or 1 mg 30 minutes before going to bed. If that doesn’t seem to help you fall asleep, try increasing your dose to 3–5 mg.
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Dr. Jenny is a Naturopathic Doctor and clinical research associate. She is a successful entrepreneur as the CEO/Proprietor of AgeVital Pharmacies in Sarasota, Florida. She is a charismatic media personality and television producer with regular appearances on ABC, NBC, TBN, CBS, the CW and Lifetime. As a health and wellness expert and educator, Dr. Jenny lectures all around the world at various conferences about the endocannabinoid system and functional integrative healthcare and how natural solutions work to treat a multitude of diseases and illnesses. She authors books for healthcare practitioners and consumers and educates the healthcare community and individuals using her extensive research and findings about the endocannabinoid system.
She is the President and Chairman of The American Academy of the Endocannabinoid System (AAECS) and sits on the Executive Board of Directors for the American Board of Medical Marijuana Physicians (ABMMP). Her expansive credentials include a Board Certification at The American Board of Anti-Aging Health Practitioners – (ABAAHP), a Diplomate of the AAIM College of Nutrition and a Board Certification with the (AAIM) Board of Integrative Medicine. Dr. Jenny is also a member of the American Academy Of Anti-Aging Medicine, serves as a senior business and financial advisor for Nuvusio, Conference Advisory Board Medical Chair of the Florida Medical Cannabis Conference & Exhibition (FMCCE) and the medical director for Biom-Pharmaceuticals and Chief Scientific Officer And Medical Director for M3-Biodynamics and M3-Innovations.