Getting a good night's sleep is crucial for overall health and well-being. However, many individuals struggle with sleep-related issues that can negatively impact their quality of life. Fortunately, melatonin, a hormone that regulates the sleep-wake cycle, has gained popularity as a natural remedy to improve sleep. In this article, we'll delve into the benefits of melatonin supplementation specifically in enhancing sleep quality, supported by scientific research.
Understanding Sleep Quality: Before exploring how melatonin can enhance sleep quality, let's clarify what we mean by "sleep quality." It refers to the characteristics of sleep that determine its restorative and rejuvenating effects. Factors such as sleep duration, efficiency, latency (time taken to fall asleep), and the occurrence of disruptions during sleep all contribute to the overall sleep quality.
The Role of Melatonin in Sleep Regulation: Melatonin is a hormone produced naturally by the pineal gland in the brain. Its production is influenced by light exposure and plays a crucial role in regulating the sleep-wake cycle. The release of melatonin increases in the evening, signaling to the body that it's time to prepare for sleep. Supplementing with melatonin can help improve sleep quality in several ways:
a) Reducing Sleep Onset Latency: Research studies have shown that melatonin supplementation can significantly reduce the time it takes to fall asleep, also known as sleep onset latency. A meta-analysis conducted by Ferracioli-Oda et al. (2013) reviewed 19 randomized controlled trials and found that melatonin decreased sleep onset latency by an average of 7.06 minutes compared to a placebo.
b) Enhancing Sleep Duration: Melatonin has also been found to increase total sleep time. A study published in the Journal of Clinical Endocrinology & Metabolism by Zhdanova et al. (2001) investigated the effects of melatonin on sleep quality in older adults. The researchers found that melatonin supplementation increased sleep duration and efficiency, leading to improved overall sleep quality.
c) Improving Sleep Architecture: Sleep architecture refers to the different stages of sleep, including light sleep, deep sleep, and rapid eye movement (REM) sleep. Each stage plays a unique role in restoring and rejuvenating the body and mind. Melatonin has been shown to improve sleep architecture by increasing the duration of deep sleep and promoting a balanced distribution of sleep stages. A study published in the journal Sleep Medicine by Zisapel et al. (2010) demonstrated that melatonin supplementation increased the amount of deep sleep and improved sleep efficiency in individuals with insomnia.
Melatonin supplementation can be a valuable tool in improving sleep quality. By reducing sleep onset latency, enhancing sleep duration, and optimizing sleep architecture, melatonin can contribute to a more restorative and refreshing sleep experience. However, it's important to note that melatonin's effectiveness may vary from person to person, and it's always advisable to consult with a healthcare professional before starting any new supplement regimen.
Remember, achieving optimal sleep quality involves adopting a holistic approach that incorporates healthy sleep habits, a conducive sleep environment, and stress management techniques. Melatonin can be a useful aid in this journey, but it's essential to address any underlying sleep issues and develop a comprehensive sleep routine for long-term sleep improvement.
1. Sleep in a colder environment
Your thermal environment especially your head and body is important factor that determines not only how easy you can fall asleep it also affects your sleep quality, whether you are overheating because of heavy blankets or clothes or just being in a hot room, they have all been shown to decrease slow wave sleep and REM sleep.
Your body temperature has to lower by two to three degrees F or 1.5 degrees Celsius. The cold actually helps your body produce melatonin, and your room should be below 70 degrees F, ideally between 60 to 68 degrees F (18.3 degrees Celsius), in order to encourage your body's natural melatonin production.
2. Take a hot shower or bath
When you take a warm shower at night, you help the natural thermoregulation process. During the shower, your body heats up thanks to the water. Then, when you get out of the shower, the water quickly evaporates from your skin and your body can’t hold on to the heat, cooling you down and signalling to your brain that it’s time to sleep.
3. Put away the clock
By simply having a clock showing how much you haven’t slept is not productive and can cause more stress.
Time monitoring is strongly linked to stress and lower sleep quality.
4. Avoid caffeine
You should minimise or avoid caffeine including any sugar drinks contains it, tea and also chocolate.
It can take as long as eight hours out fully so it is best to avoid them late in the day.
It is also worth avoiding eating too close to bed.
Exercising and being physically tired can help you fall asleep faster, although working out two to three hours can keep you up longer so earlier in the day is better.
6. Relax before bed
Make sure you are actually relaxing before bed.
If you try to sleep when you are not tired you just won’t be ready to sleep.
Doing a relaxing activity an hour before bed like reading is the best way to get you in the mindset for sleep.
7. Get some sunlight
Make sure you are getting sun exposure during the day and minimising your light exposure during the evening.
It is important to get natural sunlight for at least 30 minutes a day to help condition your sleep schedule and promote tiredness.
How is melatonin delivered in gummies?
Melatonin is a natural hormone produced by the pineal gland which regulates sleep and wakefulness and can be used in supplements to regulate our bodies internal clock. There are several ways of taking melatonin, in the form of tablets and oils are mostly found on the market - but we’ve found a way to infuse this into a gummy for a great tasting supplement.
How is melatonin infused in the product?
This is all down to the production phases of our development. Oils and powders are infused into the gummy to not only give a great tasting product, but to ensure the core product is full of the vitamins, minerals, and hormones and natural colours and flavours to give the best possible results.
What are the benefits of a gummy supplement?
Greater absorption of supplement - Most vitamin pills and supplements are best taken with meals or food - hard tablets are mostly wasted away due to its low absorption if you do not take with sufficient amounts of food, and if you take them alone with water, they may not digest as well and may cause nausea or heartburn.
Our gummies are broken down better before reaching the stomach because of chewing and saliva, making them easier on the stomach, and may not need the same levels of food to digest and absorb all the vitamins and minerals. Gummies can be taken with or without food, without any significant impact of absorption rates.
Easier to swallow - If you have a hard time swallowing capsules or pills, our gummies are ideal. You won't have to experience the sometimes unpleasant taste of a capsule starting to dissolve in your mouth or suffer while you gag to swallow a pill. You can simply chew the vitamin and swallow, and water isn't required. Our gummies are flavoured to taste fruity and pleasant, so you’ll actually enjoy taking them.
Who it is useful for?
Melatonin gummies are useful for those who find it difficult to fall asleep, as well as children who may have minor sleep problems. This can come in the format of just a pure inability to fall asleep, otherwise known as insomnia. There are also other sleep conditions for which melatonin gummies can help with, including delayed sleep phase syndrome (DSPS), rapid-eye-movement sleep behaviour disorder (RBD), and ADHD induced insomnia.
In rare cases, some people use melatonin gummies for other conditions, for example, Alzheimer's disease (refer to NCBI) or memory loss (dementia), bipolar disorder, insomnia caused by beta-blocker drugs, endometriosis, ringing in the ears, and even depression. It is also used to calm people before they are given anaesthesia for surgery.
More common uses for melatonin sleep gummies are for those that suffer from jet lag (and to even fall asleep on those loud planes!). It is also useful for those who work night shifts who find it difficult to naturally produce melatonin due to a lack of sunlight, and abnormal working hours meaning abnormal sleeping patterns. Our gummies have also been used by blind people to establish day and night patterns; melatonin gummies have such a range of benefits for a number of users due to its natural potency.
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