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October 30, 2023

No matter what you try, you just can’t seem to fall asleep as quickly as you’d like at night. When you do finally get some shut eye, you have trouble staying asleep. With each glance at the clock, the dread of having to be up sooner than you’d like grows stronger. This frustrating scenario is one that many people like yourself experience. The good news is by following a few simple tips for better sleep, you can fall asleep faster and stay asleep longer. Here are 5 tips for better sleep:

1. Stick to a Regular Sleep Schedule

One of the biggest mistakes people make when it comes to sleep hygiene is not following a consistent routine. The body’s circadian rhythm follows 24-hour sleep/wake cycles, acting as an internal clock that signals to the body when to perform its natural processes. By waking up and going to bed at the same time each night, you can keep this clock ticking on schedule, which has been shown to improve sleep quality over the long term.

2. Cerenity PM

sleeping man

In order to sleep, the brain needs optimal levels of serotonin (a precursor of melatonin) and gamma-aminobutyric acid (GABA), the relaxing and sleep-regulating neurotransmitters. The ingredients in Cerenity PM — 5-HTP, PharmaGABA and taurine — work in synergy to boost the levels of neurotransmitters and hormones that promote relaxation prior to sleep. This improved level of relaxation helps to increase the deep, restorative stages of sleep.

3. Give Melatonin a Try

Melatonin is the most commonly used over-the-counter sleep supplement. Melatonin is a sleep hormone that lets your body know when it’s time to sleep, and therefore often used as a solution for patients who have insomnia or are experiencing trouble sleeping. The brain naturally produces melatonin in response to darkness, helping to put you into a relaxed state that promotes sleep. A melatonin supplement can give patients who lack naturally made melatonin a much-needed boost.

4. Botanicalm PM

woman gets good night sleep

GABA is the primary neurotransmitter in the brain that works to counteract stress, thus promoting a sense of calm and relaxation. At night, GABA activity picks up in the brain which causes the start of the sleep cycle. Botanicalm PM uses a blend of natural medicinal herbs — valerian root, jujubee, passionflower, L-theanine from green tea and hops strobile extract — to support GABA activity, assisting you in getting to a relaxed state required for sleep.

5. Limit Consumption of Alcohol & Caffeine

You might think a glass of wine or a bourbon at night may help you fall asleep. In reality, alcohol can cause more problems once you are finally asleep. Alcohol interferes with neurotransmitters that regulate the sleep cycle, negatively affecting the production of melatonin, a key cog that regulates the circadian rhythm. On the other end of the spectrum, caffeine can make it difficult for you to relax since it stimulates the nervous system. It’s recommended you not drink caffeine after 3-4 p.m. because it remains in the bloodstream for 6-8 hours and can make it more difficult to fall asleep.

Give these tips for better sleep a try and see how they could have a positive effect on your ability to get some quality shut-eye! Learn more about the importance of deep and REM sleep and its impact on optimal health and functioning!

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