I sleep 7-8 hours a day, but I still do not feel fresh, not awake enough, lack of energy levels, restless, bored, irritated, clumsy, and being less productive. These are the few observations I come across when my clients take consultations.
What most of us do is to push ourselves really hard to carry on our daily activities.
Do you know how? The answer to which is quite simple by intaking caffeine, basically Coffee or Tea, and exerting ourselves just when our body demands for sleep to boost up our energy levels and run for the day.
Then, mind you this is not the common concern to be left without being addressed effectively.
Let me share with you that our sleep, its quality depends on an Hormone named MELATONIN. The primary sleep hormone that makes us feel tired and prepares us for a sleep mode. It’s mostly interrelated as our deep sleep cycles depend upon the Melatonin released by our body and inorder to produce a good amount of Melatonin accounts for a check on routine activities and lifestyle habits.
What is Melatonin? Everything you need to know!
You know what gland produces Melatonin, its Pineal Gland in your brain that’s primarily responsible for monitoring our body’s circadian rhythm to manage your natural sleep-wake cycle. The melatonin starts to increase at dusk and reaches its peak during the middle of the night, that helps block signals in your brain to avoid the experience of Sleepless nights.
What decreases the release of Melatonin?
The quality and the quantity of the Melatonin gets weak with the growing age, stress levels, anxiety hence I advise my customers to add melatonin supplements in your lifestyle to sleep well and keep your mood fresh.
How to release good Melatonin Naturally?
Take a sufficient amount of Sunlight.
Use of amber/orange colour light.
Practise deep breathing frequently.
Take a supplement that has Amino Acids like GABA, L-Theanine, L-Tryptophan, L-Ornithine which help produce sufficient Melatonin and you don’t suffer breaks in your sleep pattern.
Grab your hands on foods rich in Potassium and Magnesium which is known for relaxation plus it fights muscle cramps, headaches that might keep you awake.
Forget about Twisting and Tossing at your bed and you will experience a deep sleep phase as it relieves stress and better sleep quality.
Signs to know that you had a good sleep!! Have you noticed these?
You get up without an alarm- yes you do! When you have a good sleep your body has a good muscle recovery, clears out toxins well, completely rejuvenates the body, new memories get built up, good cells form up and you get up easily in the morning.
Good blood circulation takes place in your body, your skin glows differently, you have pink lips and cheeks, you look most beautiful in the morning, no chances of water retention occurs this indicates good melatonin release.
- For a deep sleep experience, go for a dark and cool enough room. Use orange-coloured lights instead of artificial or white lights that can cause a decrease in the production of Melatonin hormone and can keep you up at night.
- Most of us are unaware that your sleep gets severely affected by our diet. Do note it down that your diet plays a major role in the production of your sleep hormone and of neurotransmitter as well which is the key to provide you calm and relaxing sleep.
- My prescription for a good night sleep for children, teenagers, or adults is to devote at least an hour to an exercise routine, ideally outdoors.Try shifting your workout routine to the mornings.
- Nature has the power to heal, therefore it will be very advantageous to kickstart your day by getting some sunshine. Getting sunlight may help in the production of melatonin at night. This helps reset your biological clock and sets the imbalance of Cortisol and Melatonin levels in your body and also serves as a natural source of Vitamin D.
I want to share with you that according to research 50% of the population doesn’t go to deep sleep, that is REM sleep (Rapid Eye Movement Sleep). To know more about it head over to the link.
According to 2017 Nobel Prize winning new scientific research reveals that each of us has an optimal time to fall asleep and wake up, and a biologically determined circadian rhythm known as Chronotype.
This research states the fact that at certain periods of the day you feel more alert and active and sleepier at the other.
Trust me, on this you will give your body a healthy and balanced sleep cycle once you find your Chronotype.
Power Naps V/S Coffee or Tea
It is highly important to tune in with your body and look when your body demands Power Naps. You have to notice the whole day, when you face a dip in your energy levels. People don’t ignore it, don’t be guilty when you require Power Naps. You have to work on yourself a little bit to find that slot in your day, when you require this power nap to boost your energy rather than taking coffee or tea.
Final Thoughts
It’s very important to fix your body’s natural mechanism for which adequate sleep is highly important. Sleep restores our energy levels, enhances the ability to think clearly and creatively, strengthens memory, uplifts the mood and produces better performance throughout the day.
Confused about the doses of Melatonin supplement, don’t worry start with a lower dosage and can extend up to 5-6 mg.
Melatonin Supplement is supposed to help regulate the sleep cycle and aids with several sleep problems such as jet lag, insomnia, sleep disorder, disturbed sleep-wake phase.
Every part of our lives is important! And we almost sleep ⅓ rd of our lives, so make sure every hour of it is beautiful and worth it!