Our bodies use downtime to repair and revitalize our cells, supporting cognitive performance, healthy metabolism, and more. Getting a good night's sleep is in other words not only refreshing but crucial for overall health and well-being.
In fact, restorative sleep is just as important as a healthy diet and regular exercise. Waking up well rested and recharged allows you to have more energy, better focus, and improved concentration during the day.
Yet, sleeping the recommended hours can be easier said than done — as anyone who has struggled with falling and staying asleep can attest.
We will provide tips for getting the kind of regular, restorative sleep that we all dream about!
How to support your sleep
- Maintain/reset your circadian rhythm for sleep-wake and obtain a good night’s sleep.
- Keep nighttime routines that make you relax and give your eyes rest (avoiding blue light) at least 30 minutes before going to bed.
- It's also good to keep a sleep schedule and avoid eating heavy meals right before bedtime.
- Exposure to sunlight or bright light during the day is important for your health and makes you sleep better at night.
- Taking a melatonin supplement or another sleep-supporting product before you go to bed can help regulate your circadian rhythm.
Reduced levels of melatonin at night may result in difficulty staying asleep/getting back to sleep after awakening. Extended-release melatonin supplements can support a full night of uninterrupted sleep.
The immediate-release form of melatonin can help initiate sleep faster and induce more restful and regenerative sleep. Liposomal Melatonin is a liquid intake that should work the fastest.
Circadian Sleep is an innovative formula that uses a specially developed mix of melatonin and citrus peel extract to support a normal circadian rhythm to help you sleep well and promote whole body health.
A lack of sleep can cause stress, and stress can lead to a lack of sleep. Studies indicate that tryptophan supports both healthy sleep and mood. The body produces melatonin from tryptophan, thus it can support melatonin (and serotonin) production. Optimized Tryptophan Plus also provides synergistic compounds.
GABA is the body's neurotransmitter of calm and relaxation. It has an inhibitory effect on neurons and can help with stress and sleep — balancing your nervous system and supporting a calm mood. LipoCalm™ is a premium sleep formula that can ease the body into restorative sleep and a healthy sleep cycle.
Natural calming ingredients
The Herbal Sleep PM formula contains all-natural ingredients, combining lemon balm, honokiol, and the chamomile compound apigenin. These scientifically studied ingredients are shown to target the sleep centers of the brain for healthy, restful sleep and overall physical well-being.
Good habits for better sleep
- Healthy living: Practicing good habits like eating a nutritious, healthy diet, exercising regularly, and having a balanced lifestyle all contribute to your sleep health.
- Good nighttime routines: Getting sunlight or bright light during the day is important, but minimizing lights, especially artificial blue light (screens), at night is recommended. At least, avoiding screen time and television 30 minutes before you go to sleep helps your mind and eyes relax. It's also good to keep a sleep schedule and avoid eating heavy meals right before bedtime.
- Support your sleep: Caffeine intake late in the day can inhibit you from getting restful sleep, so instead choose a soothing and relaxing warm cup such as chamomile tea. Taking a melatonin supplement or another sleep-supporting product before you go to bed helps to establish the circadian rhythm for sleep-wake and obtain a good night’s sleep.
Keep the rhythm
The circadian rhythms are physical, mental, and behavioral changes that follow a 24-hour cycle.
These rhythms are part of the body’s internal clock, running in the background to carry out essential functions and processes. They regulate all aspects of our health from sleep to heart rate, blood pressure to hormone release, neurological function, lifespan, and even obesity.
Central & peripheral
There is a central clock in the human brain that syncs with our circadian rhythms and regulates body functions such as wakefulness, sleep, body temperature, and hormone regulation according to the time of day.
In addition to the central clock in the brain, each of our cells in various organs contains a peripheral clock that takes its orders from and synchronizes with the central clock. These peripheral clocks help regulate how our body functions.
Together, the central clock and the peripheral clocks regulate all physical functions in relation to circadian rhythms and the time of day.
The sleep-wake cycle
One of the most important and well-known circadian rhythms is the sleep-wake cycle. Taking cues from our outside environment, the body begins to release increased melatonin levels as light levels fall and lower melatonin levels as light levels rise with the start of a new day.
The use of cell phones and other screens exposes users to blue light, which suppresses melatonin levels.
Restore disrupted biological clocks
People with sleep problems almost always have disrupted biological clocks, which puts them at increased risk for various diseases.
Melatonin can help keep the circadian rhythm in tune as it promotes healthy sleep/wake patterns and encourages the onset, duration, and quality of sleep.
Life Extension's Circadian Sleep formula is a unique nutritional approach that targets both central and peripheral clocks to regulate the circadian rhythm for sleep.
Why melatonin is key to a good night's sleep
The root cause of insufficient or disrupted sleep is inadequate levels of melatonin.
Artificial blue light (computer, LED lighting, etc.) can suppress natural melatonin production in the evening. Melatonin secretion also declines with age and can be affected by jet lag, shift work, and life circumstances. All of this can interfere with your ability to sleep.
This poses a health risk for millions of people since impaired melatonin production has been seen in chronic conditions (like elevated blood sugar).
Supplementing your sleep habits with melatonin can prevent you from having inadequate levels and help keep your circadian rhythm for sleep-wake in tune. You can get the benefit of:
The immediate-release form of melatonin can help initiate sleep faster and induce more restful and regenerative sleep. For some people, the liquid form of melatonin may achieve adequate results.
Dual action: Fast- and slow-release
Melatonin IR/XR contains 1,5 mg of MicroActive® melatonin to support approximately seven hours of healthy sleep. This innovative blend of immediate- and extended-release melatonin may help you fall asleep quickly and stay asleep all night long.
Reduced levels of melatonin at night may result in difficulty staying asleep or difficulty getting back to sleep after awakening in the night. For these individuals, extended-release melatonin supplements can support a full night of uninterrupted sleep.
Since everyone’s biochemistry and sleep patterns are different, it may take some trial and error before one finds the ideal dosage and supplement formulation — immediate, extended, liquid, or immediate/extended-release — to match individual body rhythm and sleep needs.