Getting enough sleep is instrumental to overall health and wellness. According to a study conducted by the Centers for Disease Control & Prevention, more than 1 in 3 adults in America are coming up short on sleep regularly.

Unfortunately, a lack of sleep can drain energy, put a dent in productivity and increase the risk of a number of diseases such as diabetes and high blood pressure.

Because of this, many people are looking to natural sleep aids like melatonin to help them get the rest that they so desperately need.

Melatonin is a hormone that is naturally produced by a gland at the base of the brain, the pineal gland and in a few other places in the body like the retina. This gland regulates our sleeping and waking cycle known as the circadian rhythm or 24-hour internal clock. This is the clock that controls how much melatonin is produced.

Not only does melatonin regulate your sleep but it also helps regulate blood pressure, hormone levels, and body temperature to name just a few.

Melatonin levels generally start to rise in the mid to late evening just as the sun is going down. At this point, it remains high for the night. As the sun comes up and the rooster crows, melatonin levels start to drop just a bit as we start to wake up.

Impacts On Melatonin Production

Often times, our lifestyles contain quite a few artificial lights like those blue lights emitted from phones, computers, and televisions. These can all wreak havoc on our natural wake and sleep cycle as well as melatonin production. This is one very good reason why you should shut down all electronics at least an hour before you go to bed so that you have time to wind down. Alternatively, consider wearing blue light blocking glasses.

Melatonin levels are also influenced by other things such as smoking, stress and not getting enough natural light during the day.

Another issue is that as we age, our production of melatonin begins to slow down and this makes it hard for older adults to sleep well.

Studies have connected melatonin suppression in the night to a number of health problems including obesity, cancer, metabolic syndrome as well as mental conditions such as depression.

Foods That Increase Melatonin

Some foods that naturally increase melatonin production include oats, bananas, tart cherries, barley, and walnuts, however, if your body isn’t producing enough on its own naturally, supplementing with melatonin is also an option.

Benefits Of Melatonin Supplements

Taking a melatonin supplement will help not only with sleep but can also do the following:

  • Help prevent insulin resistance and diabetes.
  • Help reduce blood pressure.
  • Help protect the heart because of its powerful antioxidant activity.
  • Help protect the stomach and the diversity of gut bacteria.
  • Help with fertility by improving the overall quality of sperm.
  • Help strengthen the barrier between the brain and blood.
  • Helps protect cells in the eyes from damage from free radicals.

There are a number of good quality melatonin supplements, but for quality and affordability, try this Nature’s Bounty 3 mg Melatonin.

How To Make Your Own Natural Melatonin Gummies

Here is a delicious all natural melatonin supplement that you can make at home. The cherry juice is an added bonus that can also contribute to a great night’s sleep.

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