Tag: Sleep

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Sleep Gummies: Everything You Need To Know

Many Americans struggle with sleep. Stress is often a factor in restlessness, but there can be more serious underlying issues you need to address. 

Those struggling with shut-eye might find some relief with melatonin supplements or gummies. Melatonin is the hormone that helps the body regulate the natural circadian rhythm, that biological process that tells you when you're tired and ready to sleep.  

Melatonin supplements can help those suffering from poor sleep. However, before you head to the local pharmacy, there are several things you should know and consider.

1. Consult With Your Doctor Before Using

Before starting any supplement, you should talk to your primary care physician first. While sleeping problems can occur because of increased stress, sometimes, there are legitimate health concerns that need to be addressed. For instance, sleep disturbances can result from sleep apnea, which is a condition where a person literally stops breathing during sleep. 

Talking to your doctor before starting a melatonin supplement can help ensure your safety. Your doctor can run tests and ask questions to determine if a supplement is the best option for you.

2. Verify Products Through Third-Party Groups

As a supplement, sleep gummies are not regulated by the Food and Drug Administration. Without FDA approval, producers can include ingredients that are not obvious on the labels. Consuming products without accurate labeling can be dangerous. 

Therefore, if you want to start taking a melatonin supplement, it is best to purchase from a reputable source. Finding legitimate products is about verification, and the best way to verify supplements is through third-party groups, such as the U.S. Pharmacopeia or the National Sanitation Foundation International. 

3. Know the Side Effects

Most products, even ones sold over-the-counter, have side effects. Before taking any supplement, you need to read the label closely to determine if the potential side effects are worth the risks. 

When it comes to melatonin gummies, there are a few things you should be aware of. According to some medical professionals, melatonin supplements can result in headaches, dizziness, and morning drowsiness. If given to children, the supplements can cause bed-wetting and agitation.

4. Understand Gummies Aren't for Everyone

When used conservatively, sleep gummies are typically safe. However, not all people should take them. Those individuals who are pregnant or nursing should not take the supplements.

 Additionally, anyone on blood pressure medication or blood thinners or those with type one diabetes, autoimmune diseases, or epilepsy should talk to their doctor before taking the supplements. Taking these supplements with any of these conditions can be hazardous.

5. Gummies Offer a Temporary Fix

Sleep gummies are effective for people with jet lag and some sleep-wake disorders, but they do not offer a long-term fix. The supplements can help some shift workers get some rest, too. 

The problem with self-prescribing sleep supplements is when you do not understand the underlying cause of the sleep disruption. If you fail to diagnose the underlying condition, you might find that melatonin supplements become ineffective because the condition worsens. 

Sleep gummies, or melatonin supplements, can help with some sleep struggles. In the short term, the supplements seem effective, but long-term use might not have the same effect. Before trying sleep gummies, it is best to talk to your doctor about your sleep problems and determine if a supplement is right for you.

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Is It Good Or Bad To Eat Something Before Bedtime?

It’s amazing how many different opinions people have about eating before bed. Some people say it’s great for dealing with insomnia and others warn that it’s the reason you have trouble sleeping in the first place. What’s the truth?

Does Eating Before Bed Affect Your Sleep Quality?

If you have trouble sleeping at night, eating a lot of food before bedtime may be the reason why. Men are affected by this, but women are affected even more:

  • Making it harder to fall asleep
  • Waking you up in the middle of the night
  • Interrupting normal sleep cycles
  • Decreasing the amount of time you spend in restful sleep

It's important to emphasize that sleep issues are mainly caused by foods that are high in fat, sugar or calories. Snacking on potato chips, ice cream, nachos, pizza or pie — or eating a big meal right before bed — can definitely affect sleep quality.

Do Certain Foods Make You Sleepy?

The good news is that not all foods are bad for bedtime. In fact, some are great for falling asleep. Foods containing tryptophan, serotonin or melatonin can help you unwind, feel calm, and sleep better. Here are my favorite nighttime superstars:

  • Kiwi slices
  • Tart cherries/tart cherry juice
  • Almonds
  • Milk
  • Oatmeal
  • Bananas
  • Chamomile tea
  • Passionflower tea
  • Valerian root tea

I'm serious. Eat a kiwi before bed for a week and let me know how it goes. I didn’t believe it either, but it works wonders!

Does Nighttime Snacking Make You Gain Weight?

Some people gain a LOT of weight when they eat at night. Others actually lose weight! Why the difference?

It all comes down to portion control and calories. If you know you get hungry around bedtime, making yourself a healthy turkey sandwich an hour or so before bed won’t add to your waistline. In fact, it may help you eat more balanced meals the next day.

Some people like to eat a bowl of cereal, some fruit, or Greek yogurt. I prefer grabbing a portion of mozzarella cheese or some nuts.

Does a Healthy Diet Help You Sleep Better?

Do you remember how amazing you felt the last time you woke up completely refreshed? That’s how sleep is supposed to be all the time, but stress and health problems get in the way.

A healthy diet supports good sleep by giving the body has enough nutrients to produce lots of sleep hormones. Fiber, potassium, calcium, magnesium, vitamin D and antioxidants are all needed. Omega-3 fatty acids increase production of melatonin, the brain chemical that controls your sleep cycle.

To get plenty of omega-3s, add fresh fish (tuna, salmon, mackerel, sardines, etc.) to your diet a couple of times a week, or take a supplement. Eating a Mediterranean diet with lots of fresh veggies, fruit, olive oil and lean meats can be a great help, too.

Do You Really Need To Worry About Sleep Quality?

Your body doesn't start to repair itself at night until stage three of sleep (deep sleep). Stage four (REM sleep) is essential for brain health and memory. What this means is that waking up at night makes you miss out on health benefits.

That’s why you feel exhausted, sore or irritable. It’s why you have trouble concentrating or remembering. Your immune system suffers, too.

Falling and staying asleep is no joke. This is a pillow fight you need to win!

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5 Supplements To Soothe Stress and Ease Anxiety

Supplements

Stress and anxiety can take a major toll on your physical and mental well-being and adversely affect your overall quality of life. The good news is that, while there is no magic pill for mental disorders, there are healthy and natural ways to reduce the symptoms and achieve Zen-like calm. When you pair regular exercise, good eating habits and adequate sleep with the right supplements, you can effectively combat stress and enjoy a more carefree way of living.

5 Best Vitamins and Supplements for Stress and Anxiety

If you’re serious about combatting stress naturally, give the following five supplements a try. Though the names of some are difficult to pronounce, each comes with very real, proven benefits.

Melatonin

It’s no secret that a good night’s sleep is key to combatting the effects of stress and anxiety. Unfortunately, individuals who live with either know that good sleep is hard to come by. What’s more is that insufficient sleep can exacerbate the symptoms of stress and anxiety, creating a vicious cycle.

Several studies show that melatonin — which is a hormone the human body naturally produces to regulate sleep-wake cycles — improves the overall quality of sleep in individuals who have primary sleep disorders. Moreover, it helps to decrease the time it takes to fall asleep and increases total sleep time.

Rhodiola Rosea

If your stress stems from or causes chronic fatigue or burnout, rhodiola rosea may help. Rhodiola is a natural, non-toxic herb grown in the mountainous regions of Asia and Russia. It contains properties proven to stimulate the stress response system. Short and long-term studies show that 400 mg of rhodiola extract can help improve symptoms of chronic fatigue — such as issues with concentration, short-term memory and sleep — in as little as one week. As use continued, the symptoms continued to decline. A longer study revealed relief of symptoms such as irritability, exhaustion and anxiety.

Ashwagandha

Ashwagandha, or Withania somnifera, is an herb native to India, where citizens have been using it for its soothing properties for millennia. Like with rhodiola, ashwagandha is believed to enhance the body’s ability to resile physical and mental stress. Per one study, supplement with this herb resulted in reduced levels of anxiety, stress and depression, and even reduced morning cortisol levels by as much as 23%. The results of several other studies found that individuals who used the supplement regularly scored better on stress tests.

L-theanine

Though difficult to pronounce, L-theanine is actually quite common and found in many green teas. The amino acid is commonly touted for its ability to relieve stress and promote relaxation without causing any sedative effects. Moreover, a review of 21 studies reveals that drinking green tea with L-theanine correlates directly to improved memory and attention.

L-theanine is effective on its own, too. Per the findings of one study, supplementing 200 mg of the substance daily reduces common measures of stress, including heart rate.

Glycine

Glycine is another amino acid with stress-relieving effects. Studies show that glycine encourages a good night’s sleep by calming the brain and lowering the body’s core temperature. Findings from a few different studies reveal that just 3 grams of glycine before bedtime lead to increased awareness and decreased fatigue the next day and better overall quality of sleep.

The Bottom Line

Supplements are a great way to relieve the effects of stress and anxiety and reduce the frequency of attacks. If either impacts your overall quality of life, give one of the above five supplements a try.

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Personal Sleep: Understanding the Best and Worst Ways To Sleep for You

For most people, finding a sleep position is about finding the most comfortable position possible. Sometimes, you end up sprawled out across the mattress on your stomach, and other times, on your side with your knees tucked into your chest. However, despite the various options, you likely favor one position over others, and that position will typically fall into one of three categories: back, side, or stomach sleeper. Which position is right or wrong depends on the individual.

The Back or Supine Position

Sleeping on one’s back is often touted as the superior sleep position because it reduces stress on the body, improving muscle or joint pain symptoms. Additionally, adjustments to this position, like raised feet, can reduce swelling and risks associated with congestive heart failure. However, the supine position is not for everyone.

People who struggle to breathe at night or are diagnosed with sleep apnea will find this position challenging and even life-threatening. The position allows the tongue and lower jaw to shift backward, potentially obstructing the airway. Sleeping on the back can also lead to louder snoring.

The Side or Lateral Position

Sleeping on one’s side, either the left or the right, can circumvent the potential problems of the supine position. Many side sleepers find it easier to breathe in the lateral position and report less snoring and reduced sleep apnea symptoms. Additionally, for individuals with joint or knee pain, especially when it affects one side more than the other, sleeping on the opposite side with a pillow between the knees can relieve pain and improve sleep.

The primary cons of sleeping in the lateral position are increased pressure, shifting organs, and the potential of increased shoulder, hip, and lower back pain. When you sleep on your side, gravity automatically pulls on your internal organs, putting pressure on the heart from the lungs. The effects of pressure on the heart include heart strain and increased kidney output.

The Stomach or Prone Position

Not many people sleep on their stomachs. The prone position often requires the head to be turned to either side, with the arms in any number of positions and the legs straight out. The advantages of prone sleep include the avoidance of many of the supine problems and the organ shifts of the lateral position. Additionally, a prone position can provide greater comfort, especially when the sleeping surface is not ideal.

However, the prone position is not the best position to sleep because of the risks of neck, shoulder, and back injuries. The need to twist the neck to one side or the other puts pressure on the neck, shoulders, and upper back. It can also make it hard to breathe. Sleeping on one’s stomach means the body’s weight is restricting the motion of the ribs and pressing down on the lungs, making it hard to breathe.

Which sleep position is best? Unfortunately, there is no straight answer because everyone is unique. You might not have a problem breathing at night, meaning that a supine position is superior, or you might struggle with knee pain, making a lateral position more favorable. Essentially, the position that is best for you is the one that allows the most comfortable and uninterrupted night’s sleep. You can visit a sleep specialist if you want a more specific answer.

What is your favorite sleep position?