This is a collaborative post: Sleep is an essential part of our life that keeps both the mind and body in good shape. Of course, it is not the main factor that solves all the issues, but a good night sleep is a necessary element, without which we could not live properly.
Almost every mental process depends on good nights sleep – memorizing, focus, motivation, even creativity. Further, lack of sleep affects our physical condition – fatigue, suppressed endurance, drowsiness are usually the cause of that.
According to scientific publications, for children up to 13 years, it is recommended to sleep about 9-11 hours; for teenagers – from 8 to 10 hours, and adults up to 25 years – 7-9 hours, same goes with people between 25 and 64 years, and for the older ones 7-8 hours is recommended.
However, not everyone can enjoy the sleep-quality they’re having. Because of night shifts at work, intense lifestyle or other activities that require most of the time to be active and awake, the sleep cycle may be disturbed. Then all of the unwanted problems strike – already mentioned mental or physical impairments and even such diseases as insomnia.
To ensure a better night sleep, you may improve your sleeping condition in two ways: first – by adjusting your environment and behaviour; second – by taking supplements.
Let’s tackle the important thing first: Natural ways to fall asleep
To ensure better sleep, you have to determine your schedule. Challenge yourself, involve discipline into your daily life if it’s needed. Better health comes with proper night sleep, so you have to take care of yourself by putting in some efforts.
But if your schedule is not the main reason why you cannot indulge good sleep, we have some valid suggestions which may aid you with your falling asleep-related issues. Firstly, try to get natural sunlight every day, which will increase your energy levels during the day and help to obtain better sleep quality. Try to sleep in complete darkness and avoid any lightning, in such a way you will give a particular signal to your pineal gland.
Avoid stressful situations to keep your mind calm. It is important to avoid TV, phone or any other screen at least 2 or 1 hour before bedtime, and it is also recommended not to use any electrical device in your bedroom. And lastly, control your Caffeine intakes.
Adjusting the behaviour may be more than challenging. Someone must work long night shifts, students have to sacrifice their rest-time to receive desired results. Moreover, some disorders or impairments are often inevitable. In such cases, supplements may be a more appropriate way.
Melatonin supplement: benefits, side effects and dosage
Melatonin is a natural hormone responsible for our circadian rhythms. The pineal gland, located in the brain, releases this sleep hormone when it gets dark. Naturally, darkness and sunlight are the primary indicators that determine our sleep-wake cycle. But unfortunately, in the 21st century, this rule seems to be increasingly broken. Even so, a Melatonin supplement might be a solution.
By consuming a Melatonin supplement, you will increase your sleep quality. If you are troubling with falling asleep, Melatonin will suppress the time that you waste trying to fall asleep. And also, as mentioned earlier, this sleep hormone will be a good friend for those who are living intensively and cannot provide themselves with appropriate sleep hours.
Melatonin is also beneficial for people suffering particular sleep disorders, such as insomnia or delayed sleep-wake phase syndrome. Some studies claim that this hormone may even aid in epilepsy treatment. Another scientific publication shows that so-called Age-related macular degeneration can be alleviated by taking small doses of Melatonin.
However, even this hormone is widely consumed and sold in drugstores, some side effects were reported. In some cases, drowsiness during daytime, dizziness, anxiety or irritability can occur, sometimes headache or confusion also can strike. In cases with children, bedwetting or agitation also were reported.
Before starting to take Melatonin, discuss the usage and dosage with your physician. Melatonin supplement studies make trials with dosages that range from 0.1 mg to 12 mg, which is an incredibly wide spectrum. Certainly, all of the supplements may have some usage instructions on labels, so better follow them. But we always recommend talking it through with your doctor to set the appropriate individual dosage.
Magnesium supplement: benefits, side effects and dosage
Magnesium is one of the essential minerals that our body needs. Without an appropriate amount of Magnesium, our body cannot ensure the whole 100 percent health. Magnesium is everywhere – in us, animals, seas and earth, so it is not a rare substance.
Magnesium is involved in many reactions that happen in our body, including protein and energy production, muscle and nerve system maintenance and support of our genes. Recent studies claim that Magnesium is one of the primary supplements for immune system building, and can be very valid during Covid-19 pandemic. Since nutritional needs can vary by age and gender, individuals often research the best magnesium supplement for women to address concerns such as hormonal balance, bone health, and muscle function.
Going further, Magnesium also has other features, such as the prevention of migraine, depression alleviation, it also can lower your blood pressure. Do you see where we are going with it? Magnesium does such alterations which could help us to improve our sleeping condition. It is always much tougher to sleep when blood pressure is too high, or migraine and depressing thoughts do not leave our head. As a result, we have a supplement that enhances the quality of sleep and provides us with calmness.
Magnesium can also be consumed naturally from such food sources as pumpkin seeds, black beans, dark chocolate, avocado, salmon, swiss chard and spinach.
The daily dosage of Magnesium varies depending on sex and age. For adult females, the dosage of 310-320 mg per day is recommended, for adult males – 400-420 mg per day. For children from 9 to 13 years the dosage of 240 mg is recommended, and for younger ones – from 4 to 8 years 130 mg, lastly, for the youngest group – 80 mg per day.