Sleep Issues? Why Melatonin might not be the answer...

Trouble sleeping? 

You are not alone, according to the CDC, 1 in 3 adults are not getting enough sleep. Yikes!!

Here's what I'm learning now...

We all know the importance of sleep and poor sleep can be downright miserable!

So what can we do to get better sleep?

1st, let's throw sleep aides out the window, including Melatonin (Gasp!!). Prescription sleep medications are dangerous and definitely habit forming, so it's best to steer clear of those. Melatonin based sleep aides seem like a good option because they are natural, right??

-Nope!

-Melatonin is a hormone produced in our body which is released at night. Basically, its the messenger to our body announcing, "Hey, it's bedtime!" Contrary to cleaver marketing and general beliefs, Melatonin does not actually induce sleep. Instead it acts as a precursor at the onset of darkness, being released to get your body ready for bed, but make no mistake...It will not actually make you sleep!!

-When we give our bodies a "natural' version of a hormone our bodies response is to stop production of that hormone because now we have enough, makes sense right? So, even though Melatonin is a natural hormone and our body recognizes it, the result is our own body begins to turn off the production and release. Eventually, this can create a major issue in supply and demand and ultimately, seriously mess up our sleep/wake cycle.

-The outcome when used regularly is that our body adjusts to the new level it's been given, producing less Melatonin on its own. With continued use, overtime the production becomes less and less, creating an even bigger sleep problem than before.

So here's the solution...

-There are many herbs, habits and essential oils that can help and even stimulate our body to produce more Melatonin. For example, Cedarwood essential oil can support the natural production of melatonin, which in turn signals it's time to relax and our body naturally moves towards sleep.

-When we stimulate our body to produce more Melatonin on it's own, it helps our body to re-adjust to the natural sleep/wake cycle.

*Expert tips: 

• Set a bedtime and stick to it. Get into the routine of going to bed at the same time. This helps your body become regulated and it begins to expect bedtime.
• Stay away from screen-time 30min-1 hour prior to bed. I know this one stinks for us t.v. watchers, but staring at a screen prior to bed over stimulates the eyes and mind, so it's best to keep the screen time to a minimum. Try reading a book or prepping for the next day instead.
• Get plenty of outdoor time, both in the morning and evening. The more we are inside the more our bodies cannot detect the natural rhythm of the sun. We NEED the sun and it helps us keep to a "rise when the sun is up, & to bed when the sun is down" schedule.
• Stay hydrated throughout the day. Surprisingly, dehydration can lead to sleep issues and the more hydrated our cells, the better we feel and that includes getting good sleep.
• Sugar can play a big part in sleep issues. Ditching the dessert prior to bed is best, choose berries instead. If you're like me and love dessert, eat it well before bed and try for a lower sugar dessert option and a definitely a natural sugar option, no refined sugar, no high fructose corn syrup, etc. 

**Further reading: "Dark Side of Melatonin", Huffington Post & "The Many Health Benefits of Melatonin" by, Dr. Mercola