A good night’s sleep
Sleep is a natural healer of many ailments. And when you’re not sleeping, your body is not recovering. Getting quality shut-eye is the bedrock of good health, boosting everything from memory to mood.
You might have heard of melatonin, which is the brain’s naturally produced hormone that tells the body “light’s out!” For some of us, especially if you are on a crazy work schedule, traveling, or just can’t set the right sleep routine, taking some over-the-counter melatonin may be just the trick. Be wary of melatonin gummies, however. There is variable concentration of melatonin, according to one 2023 study published in the premier scientific journal, Journal of the American Medical Association, with some gummies containing 75 to 350% of the reported concentration of melatonin indicated on the bottle label. So if you’re looking for consistency, tablets are the way to go.
Here are some of our favorite sleep aids to choose from:
#1 choice for improving sleep latency
Simple, straightforward, non-habit-forming melatonin 3mg tablets. Just enough to relax the nerves and shorten onset to a restful night of sleep. Let your brain do the rest! And if 3mg does not seem enough, 5mg tablets are available (although for most people, a higher dose does not translate to better sleep quality). These capsules come without the bells and whistles of other combination supplements, so it’s worth a try before diving deeper into polypills (and into your wallet!). Imagine having a strange reaction to one of the combo supplements, and not knowing what ingredient was responsible for it! Arguably, melatonin alone provides the simplest solution for sleep satisfaction.
#2 Choice for sleep and stress relief
When added to melatonin, ashwagandha extract may improve quality of sleep, reduce circulating cortisol (the stress hormone) and improve wakefulness. The long-standing, natural plant-based compound has been used in many cultures for improving resilience and anxiety, but it also improves sleep duration, shortens latency, and leads to more restful Zzz’s.
#3 When simple options are not enough
The true “poly pill” for sleep aid has been consolidated into a single, comfort capsule marketed by MedChoice. The combination nighttime sleep aid includes your melatonin and ashwagandha, in addition to B6 for improved metabolism, GABA and magnesium for improved nerve function, and other plant-based extracts which may lead to a more serene slumber. But this rich combination comes with additional costs when compared to primary melatonin-based products…
While these available options may prove useful, also keep in mind things which absolutely will NOT help:
Caffeinated beverages after noon, or within 8 hours of sleep (coffee, black tea, energy drinks, etc)
Mentally stimulating activities
Intense exercises (can be as stimulating as a cup of coffee!)
Alcohol (which can make you drowsy, but can affect the quality of your sleep)
Fatty or heavy meals, which can lead to indigestion
Excessive fluids, which can send you to the bathroom sooner than it can send you to REM sleep
Bright lights or “screen time” within 1 hour of sleep
Keep in mind these good habits for a healthy night’s rest. After all, sleep is one of The American Heart Association’s “Life’s Essential 8’s”. It is a key component of nearly any treatment ranging from stress management, headache prevention, depression, and good sleep can even reduce your risk of heart attack or stroke! The time is now to invest in your body and your mind–maybe even in your mattress.