Getting a good night’s sleep haven’t exactly been in my favor. So, I broke out my trusty bottle of melatonin, popping 5 milligrams of the sleep hormone supplement several nights in a row in the hopes of catching some ZZZs. eight hours of sleep and more of them saying they need more sleep people who have been taking melatonin nightly for years (unfortunately for them, this probably isn’t a great idea). And a friend of mine swears by the anxiety and stress-relieving benefits of ashwagandha that help her fall into a quick slumber. Melatonin is a naturally occurring hormone produced in the brain’s pineal gland that regulates our circadian rhythm. By acting as our body’s internal clock, it helps us know when to go to bed (thanks to higher levels at night) and when to wake up (thanks to lower levels in the morning) Ashwagandha is an adaptogen, an herb that helps regulate the stress hormone cortisol it can improve brain function and lower inflammation, plus help reduce stress and anxiety—which can make for a good night’s sleep. ashwagandha, various studies find that it has a small, but significant effect in improving sleep, particularly when taken eight weeks in a row and by those suffering from insomnia. Melatonin is most effective for helping sleep, but also helps with nighttime acid reflux, along with antioxidant, immune, and neuroprotective benefits,” he says. “Ashwagandha helps sleep as one of its modest components, but does also help energy, cognition, stress, and other functions. Both melatonin and ashwagandha improve sleep as well as energy ashwagandha is safe for adults, according to the NIH, its side effects can show up as diarrhea, drowsiness, a headache, and upset stomach. Melatonin can also cause nausea, dizziness, drowsiness, and a headache, That looks like a dark and cool bedroom, a routine with a regular bedtime and wake-up time, limiting light exposure before bed, and learning “how to reduce stressors and underlying anxieties that may be affecting sleep
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Saturday, January 18, 2025