Maybe you follow all the sleep rules. You turn off your cell phone, cut out caffeine, hide your clock, etc.
You have done it all but you still having trouble falling and staying asleep. If so then it may be time to get a little extra help at night!
The amount of deep sleep you get per night begins to decrease as early as your late twenties, and the part of the brain responsible for sleep quality begins to decline in your thirties.
Scientific research has also shown that the receptors that signal fatigue in your brain and body decrease with age, so your body no longer recognizes when you are tired and accommodates accordingly.
☛ It takes longer to fall asleep.
☛ There's a decline in REM (rapid eye movement) cycle, and there is more waking throughout the night – meaning: less restorative sleep.
Deep REM sleep is necessary to help the brain convert short-term memories into long-term memories. Restorative sleep is also necessary to reset your cardiovascular, immune, and metabolic systems each night.
So if your sleep issues have become chronic then you are putting your body at risk for more than just low energy and brain fog.
You begin to lose the ability to fight off illness, increase your risk of cancer, and it even increases your chances of developing coronary heart disease or stroke.
Be sure to find a sleep supplement that has exactly 3 mg of melatonin, more is too much and less is not enough.
Melatonin is a hormone naturally made in the brain that helps your body know when to sleep and when to wake.
Naturally, your body should be making more melatonin at night to aid sleep, so if you are having trouble sleeping you may need a melatonin boost to get your body back on its natural sleep cycle.
Mothers have given their children a glass of warm milk before bed for centuries, but scientists were not able to determine why milk was helping children sleep – until now.
Researchers have discovered an isolated natural compound found in milk, called bioactive milk peptides.
✓ Decrease the amount of time to fall asleep
✓ Increase sleep efficiency
✓ Reduces stress and cortisol levels
✓ Improve wakefulness and mental function during the day
Calcium is also an important ingredient to help your brain reach REM sleep periods.
Science has shown that calcium levels are at their peak during REM sleep, so your next day fatigue and restlessness may be due to a calcium deficiency.
Calcium is also a key factor in helping the brain produce that all-important melatonin.
Higher magnesium levels are associated with deeper sleep, and studies have found that higher levels of magnesium may provide better and more consistent sleep too.
It’s important to note that magnesium is most efficient when taken with calcium.
L-theanine is also an ingredient to consider taking for sleep.
It is an amino acid found in tea leaves that can give your body added relaxation to help you sleep.
L-theanine works by increasing levels of serotonin and dopamine in the body, which help to regulate mood and keep you calm, which can help you get to sleep faster.