Getting enough sleep is crucial for overall health and wellness. A study by the Centers for Disease Control & Prevention found that more than one in three American adults regularly don’t get enough sleep. This lack of sleep can drain energy, reduce productivity, and increase the risk of diseases such as diabetes and high blood pressure.

Because of these issues, many people turn to natural sleep aids like melatonin to get the rest they need. Melatonin is a hormone naturally produced by the pineal gland at the base of the brain, and in other parts of the body like the retina. This gland regulates our sleep-wake cycle, also known as the circadian rhythm. Besides regulating sleep, melatonin helps control blood pressure, hormone levels, and body temperature.

Melatonin levels typically start to rise in the mid to late evening as the sun goes down, stay high through the night, and drop as the sun rises. However, artificial lights from phones, computers, and televisions can disrupt this natural cycle and melatonin production. To avoid this, it’s recommended to turn off electronics at least an hour before bed or use blue light blocking glasses. Other factors like smoking, stress, and insufficient natural light during the day also affect melatonin levels. As we age, melatonin production slows down, making it harder for older adults to sleep well.

Reduced melatonin production at night is linked to several health issues, including obesity, cancer, metabolic syndrome, and mental conditions like depression.

Certain foods can help increase melatonin production naturally. These include oats, bananas, tart cherries, barley, and walnuts. If natural production is insufficient, melatonin supplements are an option.

Benefits of melatonin supplements include:
– Preventing insulin resistance and diabetes.
– Reducing blood pressure.
– Protecting the heart with its antioxidant activity.
– Supporting stomach health and gut bacteria diversity.
– Improving fertility by enhancing sperm quality.
– Strengthening the blood-brain barrier.
– Protecting eye cells from damage by free radicals.

For quality and affordability, Nature’s Bounty 3 mg Melatonin is recommended.

To make your own natural melatonin gummies at home, you’ll need:

Ingredients:
– Liquid melatonin
– ½ cup tart cherry juice
– ½ cup water
– ¼ cup gelatin powder
– 3 tablespoons raw honey
– Silicone mold
– Small pipette/dropper

Instructions:
1. Bring the water and tart cherry juice to a simmer.
2. Add the powdered gelatin and honey, then whisk for 2-3 minutes until dissolved.
3. Use the pipette to add the desired amount of liquid melatonin to each gummy mold.
4. Fill the mold with the cherry juice mixture and let it set in the refrigerator for 2 hours.
5. Once firm, remove the gummies from the mold and store them in an airtight container in the fridge for up to 2 weeks.
6. Take one gummy about 30 minutes before bedtime.

Note: Melatonin should be used as a short-term sleep aid. Consult your doctor before starting any new supplement.

Additional natural remedies for better sleep include:

– Lavender essential oil: Promotes relaxation and sedation. Dab a drop on your wrists and temples.
– White noise machine: Plays sounds like rivers, oceans, or forests to help drown out disturbing noises.
– Warm bath: A warm bath with Epsom salts before bed can reduce muscle tension.
– Chamomile tea: A warm cup before bed helps to relax.
– Yoga: Helps clear your mind and relax your body for a good night’s sleep.