Getting enough sleep is crucial for overall health and wellness. According to a study by the Centers for Disease Control & Prevention, more than one in three American adults don’t get enough sleep regularly. This lack of sleep can sap your energy, hurt productivity, and increase the risk of diseases like diabetes and high blood pressure.

Because of this, many people turn to natural sleep aids like melatonin to help them get the rest they need. Melatonin is a hormone 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, known as the circadian rhythm, which controls melatonin production.

Besides regulating sleep, melatonin helps manage blood pressure, hormone levels, and body temperature. Melatonin levels usually rise in the evening as the sun sets, staying high throughout the night, and drop in the morning as we wake up.

Our modern lifestyles, filled with artificial lights from phones, computers, and TVs, can disrupt our natural sleep cycle and melatonin production. This is why it’s a good idea to turn off electronics at least an hour before bed or consider wearing blue light-blocking glasses. Melatonin levels can also be influenced by smoking, stress, and lack of natural light during the day. As we age, our melatonin production decreases, making it harder for older adults to sleep well. Studies have linked nighttime melatonin suppression to health issues like obesity, cancer, metabolic syndrome, and mental conditions such as depression.

Certain foods can naturally boost melatonin production, including oats, bananas, tart cherries, barley, and walnuts. If your body isn’t producing enough melatonin, supplements are also an option.

Melatonin supplements offer several benefits beyond improving sleep:
– They help prevent insulin resistance and diabetes.
– They reduce blood pressure.
– They protect the heart with their antioxidant properties.
– They support stomach health and gut bacteria diversity.
– They improve sperm quality, aiding fertility.
– They strengthen the blood-brain barrier.
– They protect eye cells from damage caused by free radicals.

For a quality and affordable melatonin supplement, try Nature’s Bounty 3 mg Melatonin.

You can also make your own natural melatonin gummies at home. Here’s a simple recipe:

Ingredients:
– Liquid melatonin
– ½ cup tart cherry juice
– ½ cup water
– 1/4 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 gelatin powder and mix it into the juice, then add the honey.
3. Gently whisk for 2-3 minutes until the gelatin dissolves.
4. Use the pipette to add the desired amount of liquid melatonin to each gummy. I used 30 drops per silicone cavity.
5. Fill the mold with the cherry juice mixture and let it set in the refrigerator for 2 hours.
6. Once firm, remove the gummies from the mold and store them in an airtight container in the fridge for up to 2 weeks.

To use, take one gummy about 30 minutes before bedtime.

Note: Melatonin is an effective sleep aid for short-term use and is not a cure for insomnia or other sleep disorders. Always consult your doctor before starting any supplement.

There are other natural remedies to help you fall asleep and stay asleep:
– Lavender essential oil: The calming scent of lavender promotes relaxation. Dab a drop on your wrists and temples for a quick sleep fix.
– White noise machine: These machines play soothing sounds like rivers, oceans, or forests, helping to drown out disturbing noises.
– Warm bath: Taking a warm bath with Epsom salts before bed can reduce muscle tension.
– Chamomile tea: A warm cup of chamomile tea before bed can help you relax.
– Yoga: Relaxation techniques like yoga can clear your mind and relax your body for better sleep.