Spring Ahead and Catch Up
Is the hour of sleep you lost this last weekend kicking you in the rear? Have you counted all the sheep, feathers, and fence posts you can stand for the night and still struggling with getting to sleep. Don't stress about catching your Zs; there's help.
Melatonin, a hormone produced in the pineal gland in the brain, is produced in smaller quantities as we get older and other aspects of our life, such as shift work, travel, or springing our clocks ahead, can interfere with our body's circadian rhythm.
You can increase your levels of melatonin by taking over the counter supplements, which are easily found at pharmacies, health food stores and the Internet. Doses range from .2 to 20 milligram. Start at the smallest dose first and gradually increase it if it doesn't work. Because its purpose is to help you sleep, make sure you take it from two to four hours ahead of your bedtime so you have a full night's sleep. Otherwise, you may wake up groggy.
To help induce the restful affects of melatonin follow these other suggestions, too:
And just as you should for any other over-the-counter supplement, ALWAYS inform your health care provider that you're taking it, as insomnia may be a symptom of another underlying health condition.
To help induce the restful affects of melatonin follow these other suggestions, too:
- Avoid caffeine in the afternoons and evening,
- Open your shades and curtains as soon as you see some light in the mornings, and shut them early in the evening.
- Avoid using your computer, television, and other electronic devices in the evening. The light from these devices tricks your brain into thinking it's still daytime.
- Keep your bedroom set aside for sleeping, and not as a second den.
And just as you should for any other over-the-counter supplement, ALWAYS inform your health care provider that you're taking it, as insomnia may be a symptom of another underlying health condition.
In the meantime, nightie-night.
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| Melatonin from HerbsPro.com |
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