Melatonin is a natural hormone that helps your body to respond to light and dark, making it easier to fall asleep. It also helps to induce a relaxation of your muscles and nerves, helping to provide a better sleep. It also has an anti-oxidant property and possibly helps slow down the aging process.
Melatonin can also increase Growth Hormone levels and Thyroi.d levels. This action can help you to have more energy in the day, be able to more easily burn fat, and overall feel better. It calms down Cortisol levels which helps reduce the effects of chronic stress.
You can naturally increase your Melatonin levels by sleeping in total darkness and exposing yourself to strong morning light. If you are having trouble let falling or staying asleep you may want to try a Melatonin supplement 30 minutes before bedtime.
Start with 0.1 to 0.3 mg Melatonin sublingual and work up to 1 mg if needed. Higher dosing is not always better. If you take oral pills start with 0.5 to 1 mg and work up to 5 mg if needed. It is best to start with a very low dose and increase as needed.
Remember to avoid electronics an hour or more before bedtime. Avoid stressful events and conversations in the evening. Avoid eating 3 hours before bedtime and minimize liquid intake 2+ hours before bedtime. Set a bedtime routine and stick with it. Keep your bedroom dark and comfortable. Try an epsom salt bath before bed–it is relaxing and provides Magnesium which is calming. By following these tips you will sleep much better! You are worth the effort!