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sleepysexpress1 · 5 years ago

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How to fall asleep faster (100 ways)

Are you struggling to fall asleep at night? This condition is called sleeping difficulty. While it is hardly a medical condition, sleep difficulty may affect your mental and physical health as well as trouble concentrating and recurrent headaches.

Ideally, you must have at least eight hours of uninterrupted sleep every night to feel refreshed and rested the following day.

Symptoms of sleeping difficulty may be frequent headaches, difficulty concentrating during the day, irritability, waking up early than usual, daytime fatigue, waking up several times during the night, or taking longer than usual to fall asleep.

A good night of sleep can have tremendous benefits in our health. Mentally, it can boost our concentration levels and improve memory while physically, it can reduce inflammation, help us live longer, and allow us to have a healthy weight.

If for whatever reasons you struggle to fall asleep, don’t worry. Today I am going to share with you 100 easy ways to fall asleep within seconds of jumping into bed.

100 Tricks to Fall Asleep Fast

Breathe with your mind

Our autonomic nervous system regulates the heart rate, motivation, muscle tension, as well as all relaxation or excitement functions. This part of the brain can be affected by breathing patterns. Quick, shallow breaths can generate a sense of anxiety, while deep, slow breaths can create a sense of calmness.

Trick your brain

Studies have shown that reverse psychology can also help you sleep faster. Try to intentionally not to try falling asleep while you are in bed. You will find that you fall asleep without even knowing. So, trick your mind by telling it you are not trying to go to sleep.

Eat heavy only in the morning

Food takes time to be digested. This means that if you have a heavy dinner, your body will be working hard to digest it as you try to sleep.

Eat carbs before bedtime

Certain research found that eating carbs four hours before going to bed can help you fall asleep faster. Make sure to eat simple carbs that are easy to digest, such as white rice, potatoes, and bread.

Cool your bedroom

Ever notice how easy it is to take a nap in a cold classroom? As it turns out, the cool temperature can lead to deeper sleep. Cold room plus warm blankets equal falling asleep faster.

Take a hot shower/ bath before bed

Warm shower or bath will relax your muscles and help you fall asleep faster. Additionally, warming your body before moving into a cooler room will enable your body temperature to fall rapidly. And a drop in body temperature makes you fall asleep.

Dip your face in cold water

This move will reset your nervous system and make you relax before bed. Submerging your face in icy water triggers an involuntary movement known as Mammalian Dive Reflex, which will reduce your heart rate and blood pressure to calm your nervous system, thus getting you into a relaxed state.

Try chamomile

Chamomile has been used for ages to calm nerves as well as gently helping sleep. Drink a couple of cups of this tea before your bedtime and see yourself fall asleep faster.

Drink sage

Sage is a kitchen herb that is usually used to stop night sweats, which is one of the factors that can keep you awake. Stir 4 heaping teaspoons of dried sage in a cup of hot water and tightly cover it for 4 hours. Drain and reheat whenever you are ready to take a sip.

Steep lemon oil

This herb has also been used for generations to help people sleep. It has chemicals known as terpenes which are known for their soothing and sedative qualities.

Try normal tea

Tea has low amounts of caffeine as well as substances that may allow you to relax. Try green or black tea before bed.

Regulate your caffeine consumption

Estrogen can delay the metabolism of caffeine, so for a lady, time your caffeine consumption around your menstrual cycle.

Try valerian

Valerian is a herb that has been used as natural sleep soother around the world for quite some time. It has a compound known as valepotriates, which can stimulate the body’s natural relaxation system.

Drink responsibly

This is an old age slogan that can also help you fall asleep faster. Make sure you don’t drink alcohol 3 hours to bed.

Reduce your calories

Shedding weight can help you rest easy, which means falling asleep faster. Research shows that people with sleep apnea experience few signs after cutting down some calories.

Limit liquids intake before bed

Drinking liquids before bed will mean midnight bathroom trips.

Consume magnesium

Magnesium helps the body create serotonin, which enhances the production of melatonin, the chemical in the brain that sets the sleeping time.

Keep off spicy food

If you want to fall asleep faster, avoid spicy foods before bed. This is because they usually raise body temperature, which may prevent you from sleeping.

Eat a lot of seafood

Dining in fish-based meals can help you fall asleep easily. Include tuna, cod, snapper, halibut, and shrimp, which contain high levels of tryptophan, a sleep-inducing compound.

Eat some cherries

Eating cherries in the evening can also help you fall asleep faster. Cherries have been found to contain melatonin, the hormone that is produced by the body to regulate your sleep pattern.

Mix your bedtime snack

If you must take a bedtime snack, make sure it is balanced with carbs and proteins. The carbs will help produce the sleep-inducing chemical into your body, which cues the brain to log off.

Avoid greasy foods

Greasy foods like pizza late at night can trigger heartburn and hinder sleep. This can be a problem especially if you are susceptible to indigestion.

Keep off Chinese takeout

The monosodium glutamate used in Chinese food, soups, canned veggies, as well as other highly processed foods can trigger headaches and insomnia, which can then lead to sleep difficulty.

Use vitamins

Consuming sufficient quantities of vitamins B6 and B12, iron, and calcium can enable you to maintain a healthy sleeping pattern.

Listen to music

Soothing music has been used for many years to lull people to sleep. Trying playing classical music or anyone that has a rhythm of 60 80 beats per minute.

Regulate your blood sugar

If you suffer from sleep apnea, you are highly likely to have diabetes compared to compare to those who don’t have it. For this reason, try to control your blood sugar levels for better night sleep.

Reduce TV times

It has been found that chronic users of electronics before bed, 3 hours before bed, are twice as likely to experience sleep difficulty as light users.

Remove your laptop from your bedroom

If you have a laptop, make sure it doesn’t find its way into your bedroom. The bright light generated by the monitor may hinder your production of the hormone melatonin, which is responsible for telling your body it is time to sleep.

Turn away your clock

Also related to the above reason, the bright digits on the clock can make you restless as it is a constant reminder that the morning is almost here and you have not fallen asleep. So turn it away.

Declutter your bedroom

Clean up any mess in your bedroom. The cluttered bedroom will make your mind cluttered as well, which will make it hard for you to fall asleep. Remove any half-done work, bills, and so on.

Use the white noise

For some people, it is not the lack of sound or the sound thereof that prevents them from falling asleep. Instead, it is the inconsistency. So try turning on a white noise device or an exhaust fan to block other sounds and provide required noise if you don’t want complete silence.

Let in the morning light

Soak in the morning sun or turn on the lights in your home in the morning. By doing this, you reset your awake-sleep pattern.

Eliminate the blue light

Any sort of light will signal your brain to wake up. However, studies have shown that blue lights are the worst when it comes to disrupting your sleep. so if you want to have a quality night sleep, cover the face of your clock and remove devices that produce light such as cell phones, from your bedroom.

Don’t snooze

When you hit snooze on your alarm, the brain understands it will go off again soon, and therefore you will not get into a sound sleep. Make sure you set your alarm exactly for when you need to wake up.

Prevent natural light

Find a way to block any natural light from entering your bedroom when you are about to go to bed. Try blackout curtains or shades on your windows if they allow light through.

Use night light

If you can’t stand total darkness, you can use a night-light in your bedroom. A 7 watts incandescent light bulb is perfect.

Get a new mattress

According to a study, people who changed bedding sleep better and experience less back pain. For this reason, get rid of your old mattress after around 5 to 7 years of use.

Cover your eyes

If you must have a cell phone in your bedroom or you can’t block the natural light from outside, wear an eye mask to block out these lights and signal your brain to go to slumber.

Don’t sleep with your dog

Some people sleep in the same bed with their dogs. But if half of the pet owners’ testimony is something to go by, your animal friend is likely to disrupt your sleep every night.

Keep your cat off your bedroom

Make sure your cuddle cat doesn’t find its way to your bedroom as they can also disrupt yours from falling asleep.

Try out your mattress before buying

According to Consumer Reports study, about 75% of individuals who lay for at least ten minutes on a mattress before purchasing were happy later.

Wear earplugs

Block out any disruptive noise using earplugs that can stay put. Pick a pair that is made of stretchy, washable polyurethane.

Reduce night sweats

Wear light night clothing to reduce night sweats. You can also try hormone therapy.

Set a sleeping mood

Try to adjust the lighting around your home to enhance your sleep. dim the rooms after dinner to signal your body that it is time to go to sleep.

Don’t nap in bed

The bed is associated with long sleep. if you want to take a quick nap at day time, find a quiet couch or a floor and take your nape there.

Raise your bed at the head

If you have a snoring partner that disrupts your sleep, use bed risers or bricks to raise your bed at the head so that when you sleep, the upper torso is elevated instead of only the head.

Consider orthopaedic pillows

For those with long-lasting neck pains, you should choose the right pillow for better support at night. Find an orthopaedic pillow with a scooped-out cavern for the great support of your neck and head.

Toss out your old pillow

Because we use it daily, it may be difficult to know if it is time to replace our pillows. To tell if the time has come to spring for a new pillow, bend your old one in half, squeezing the air out. If it doesn’t spring back to its normal shape and fuzziness, it means it is time to replace it.

Avoid too many pillows

Make sure you only have one pillow on your bed, as multiple ones may result in neck pains, which can hinder your sleep.

Get rid of dust mites

Dust mites can also disrupt your sleep. These tiny insects are most common in an old mattress. If you can’t get a new mattress, encase your old one in non-allergic covers to reduce your exposure.

Sleep naked

If you still experience night sweats even after sleeping in light nightclothes, consider sleeping naked. This way, you will be able to regulate your body temperature easily.

Avoid day time naps

If you can’t sleep at night, you will obviously feel the urge to sleep during the day. But if you sleep during the day, you will struggle to sleep at night. See where I’m going with this?

Become mindful

Mindfulness is a technique that can help you relieve stress symptoms, which are known to disrupt sleep. Focus on now, and allow your brain to relax and switch off.

Try meditation

Meditation has been found to boost the levels of melatonin in the body, which in turn helps your mind to drift off into slumber.

Alter your sleeping position

Sleeping position can either help you sleep soundly or cause sleep difficulty. It is believed that the best sleeping position of a quality night of sleep is your side. However, some people may find difficulties sleeping on their side. If you are one of those people, try tweaking your sleeping position until you find the most suitable.

Read yourself to sleep

Grab a book (physical book) and start reading in bed. Reading has been found to help people fall asleep quicker since it calms you down and distracts you from your anxieties.

Try supplements

Consider using supplements to help you fall asleep quickly. There are a bunch of natural supplements that you can use for this purpose.

Go to nature

Stay out camping for several days and you will see the difference. Camping has been found to help reset your circadian rhythms and you’ll find yourself waking up naturally when the sun rises and fall asleep when it sets.

Breath via your left nostril

Inhaling using your left nostril triggers your parasympathetic response, which in turn switches off the flight, fight or racing mode of your brain that is known for inhibiting sleep.

Allergy-proof your bed lines

Allergies can also keep you up at night. To avoid watery eyes and runny nose, clean your beddings in hot water once every week to eliminate or reduce dust mites.

Easy your back pain

Are you struggling with back pain at night? Here is a simple solution. Place pillows in between your knees or underneath your knees. When lying on your back, the later will provide support to your lower back.

Wash off allergies

If you have a fever, take a shower before bed. A full body shower at night helps wash away the allergies that cause fever.

Address problems before bed

If you have something that troubles you, set aside time before bed and solve it. Note down the things that worry you along with possible solutions. This will tell the subconscious mind that you have solutions for your problems.

Relax a fretful mind

If your mind is overactive before bed, calm it down by going to the darkroom of the house or outside in the dark. Your racing mind will calm down instantly and then you can go back to bed.

Meditate with mantra

Mantra is a phrase, word, or syllable that you can repeat loudly or silently. This practice will help you focus your scattered mind.

Focus on happy thoughts

Train your brain to block any negative thoughts once they begin to creep in. Think only the happy thoughts – reminisce about the enjoyable experiences you had.

Visualize

Visualise about something fun and you will find yourself drifting into slumber within minutes.

Bring nature in

A simple pot plant can reduce your blood pressure and enhance the feelings of serenity. Place some houseplants around your home to help purify the air and get rid of sleep-stealing anxiety.

Consider professional advice

If you have been using sleeping pills to force yourself into sleep, consider seeking professional counselling such as therapy.

Go to be first

If you have a snoring partner, go to be early before them so you are already in a deep sleep by the time they start snoring.

Hugs

It has been found that couples who snuggle lower their blood pressure as well as heart rate. So before going to bed, make sure you give a hug to your partner or hold their hand for even 10 minutes.

Set smaller objectives

If you feel overwhelmed before bed, set some manageable goals that you can achieve easily.

Prioritise your sleep

When we face a hectic schedule, the first thing we usually sacrifice is sleep. However, losing even an hour of sleep in one night can affect your concentration the next day. Make your bedtime a non-negotiable, just like that meeting you feel you can’t skip.

Talk to a friend

UCLA researchers have found that talking to a friend boosts the levels of oxytocin, which is calming. So make sure you indulge in some long phone call right before bed.

Take a break for news

Taking a break from the news for some time can reduce the levels of anxiety and lessen your worries, which in turn, may help you fall asleep.

Put on a pair of socks

The warmth produced by the socks in your legs broadens the blood vessels, which allow your body to transfer heat to the extremities from its core, which lowers the body temperature and encourages sleep.

Exercise in the evening

Few hours before your bedtime, do some workout such as a swim, a walk, or even yoga for about 30 minutes. This will, in turn, trigger your parasympathetic nervous system, which lowers the heart rate, breathing rate, and blood pressure and cueing your body that it’s time to sleep.

Reduce restless legs syndrome

If you suffer from restless legs syndrome, drink 6 ounces of tonic water every night before going to bed until the symptoms are over

Be realistic

Not everyone can fit in an 8-hour sleep routine. So try 7 hours and maintain it. Going below that can increase your risk of hypertension, obesity, diabetes, and heart disease.

Rewind your day mentally

While in bed, try to methodically relive your day in your head. This will help you slowly drift into a peaceful state.

Go for a massage

A little post-work rubdown can go a long way to reduce your stress levels. Massages have been found to reduce the levels of cortisol – a stress hormone.

Whiff off some oranges

Smelling some oranges can reduce your anxiety levels and boost your positivity. Use citrus-scented oil in your bedroom at night.

Masturbate

This doesn’t need more explanation. The majority of people masturbate to fall asleep faster. So get busy!

Have sex

Or just have sex before going to bed. Sex, just like masturbating, reduces the stress levels and enhancing the feeling of tiredness, helping you to drift off quickly.

Rub your belly

This will help your body relax and allow you to fall asleep. Begin at the navel and expand in large circles.

Rub on VapoRub

VapoRub contains some decongestants that can assist you to breathe effortlessly, deeply, and progressively, thus helping you to relax and go to sleep.

Try warm milk

Warm milk at night may help you fall asleep quickly.

Clear your nose

Sometimes when we fall asleep, our nasal passage gets blocked, which disrupts the sleep. So make sure you keep your nose clean all the time.

Use colours

Colours have soothing effects and picking the right colour scheme for your bedroom can help you relax.

Tell a story to yourself

Storytelling has been used for ages to induce sleep for young children. You can also distract yourself from your worries by narrating your own story subconsciously.

Create a sleep trigger

The mind naturally tells your body if it is time to go to sleep. But you can also develop your own sleep trigger to use every night to signal your body that it is time to fall asleep.

Feign sunset

Reduce the amount of light in your house in the evening to tell your brain that the day has ended, and thus forcing your brain to get into sleeping mode.

Avoid going to be angry

Make sure you make peace with whatever or whoever has wronged you before going to bed. An angry mind will overflow your nervous system with sleep undermining chemicals.

Prepare for the full moon

A certain study shows that you may take longer to fall asleep on the nights of the full moon. So make sure you understand the lunar cycle of your area and be prepared for when the full moon appears. You can use natural supplements or any of the tips shared here to fall asleep easily during the full moon.

Test your brain

Researchers have found that challenging your brain, especially mathematically, can help you fall asleep faster.

Quit smoking

A study found that smokers usually feel more exhausted compared to non-smokers due to the nicotine found in cigarettes.

Do a lot during the day

Make sure your day is eventful and packed with fun activities. Exhaust yourself physically and mentally, so that by the time you jump into bed, you are so tired.

Sing to yourself

Lullabies have been putting babies to sleep for ages. So try it on yourself by singing softly when you are in bed (soft kitty, anyone?).

Have some alone quiet time

Try to create time for yourself an hour before bed, and avoid any social stimulation. Put your phone into silent mode and data off.

Be thankful

Being grateful can help your mind relax and play only positive thoughts, which paves the way to quickly falling asleep.

from Sleepys Express

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thrivous · 5 years ago

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Melatonin is a hormone and a popular dietary supplement. You’ve probably heard that it regulates your sleep and wake cycle. But it also does a lot more that most people haven’t heard about. This is a review of the emerging science, practical use, and safety of Melatonin supplements.

Many people think, as claimed on Wikipedia, that the molecule “is primarily released by the pineal gland.” That’s an organ deep in the center of the brain. And, as discovered in 1958, Melatonin production does occur in the pineal gland. But other organs and systems in the body produce more.

Notably, the gastrointestinal tract (GIT) produces hundreds of times more than the pineal gland. The GIT includes your intestines, as well as your stomach and esophagus. And this hints at some of the (perhaps surprising) things that supplements can help with.

The body makes Melatonin from serotonin. Serotonin is also a hormone, which the body makes from dietary tryptophan, an essential amino acid. Many people associate serotonin with the brain. But again, although serotonin exists throughout the nervous system, the GIT produces most serotonin.

How does Melatonin work? Once produced, it interacts with other molecules in its vicinity that have matching receptors. Such receptors exist throughout the body, including the brain, heart, and skin. Receptors also exist throughout the reproductive system and the GIT.

What does Melatonin do? Specific effects depend on its context (see below). But an important general effect is synchronization of body functions. This synchronization is the circadian rhythm, which is a biological clock for cyclical processes throughout the body.

Over time, our bodies may decrease production of Melatonin or change the pattern of production. This may be caused by aging or by environmental factors. And it’s often associated with trouble falling asleep, as well as disturbances and inefficiencies in other body functions. In an effort to support healthy Melatonin levels, many people use supplements.

Supplements generally provide a bioidentical version of the molecule. That means the molecule is chemically identical to that which the human body synthesizes. Some supplements provide a version of the molecule that comes from animals. But they are less popular for various reasons, including a higher risk of contamination.

What is Melatonin used for? The most popular application is as a sleep aid, among people with insomnia or that have a delayed sleep wake phase. Travelers often use a supplement to help them avoid jet lag and sleeping problems when they cross time zones. However, supplements offer more than sleep benefits, as we’ll see below.

Does Melatonin Work for Sleep?

People make many claims about what does and does not work. Often they appeal to their personal experience or the testimonies of others. Sometimes they talk about studies done in test tubes or on lab rats. But the best evidence comes from clinical trials that involve humans, preferably with placebo control.

Below, I’ll share several human studies. My goal is to promote education. This is not medical advice. At Thrivous, we always encourage you to consult with your physician before and during use of all supplements.

With that in mind, let’s look at the evidence. Melatonin supplements are well known to promote sleep. And for that use, this supplement appears in my list of top tier nootropics. Evidence comes from multiple human studies, including the following:

Add-on Prolonged-Release Melatonin for Cognitive Function and Sleep in Mild to Moderate Alzheimer's Disease: A 6-month, Randomized, Placebo-Controlled, Multicenter Trial. In 2014, this study found that the supplement “has positive effects on cognitive functioning and sleep maintenance.”

Prolonged Release Melatonin in the Treatment of Primary Insomnia: Evaluation of the Age Cut-Off for Short- And Long-Term Response. In 2011, this study observed “short- and long-term efficacy of [Melatonin] in insomnia patients.”

The effect of prolonged-release melatonin on sleep measures and psychomotor performance in elderly patients with insomnia. In 2009, this study found that “nightly treatment with [Melatonin] effectively induced sleep and improved perceived quality of sleep in patients.” It also found that “daytime psychomotor performance was not impaired and was consistently better … compared with placebo.” And the supplement “was well tolerated with no evidence of rebound effects.”

Controlled Release Melatonin (Circadin) in the Treatment of Insomnia in Older Patients: Efficacy and Safety in Patients With History of Use and Non-Use of Hypnotic Drugs. In 2009, this study found that the supplement provides “shortening of sleep Latency.” It also found “improvements in sleep quality and next day alertness and subsequently, quality of life.”

Prolonged-release melatonin improves sleep quality and morning alertness in insomnia patients aged 55 years and older and has no withdrawal effects. In 2007, this study found that Melatonin improves “quality of sleep and morning alertness.” This suggested “more restorative sleep, and without withdrawal symptoms.”

Efficacy of Prolonged Release Melatonin in Insomnia Patients Aged 55-80 Years: Quality of Sleep and Next-Day Alertness Outcomes. In 2007, this study found that Melatonin “results in significant and clinically meaningful improvements in sleep quality.” It also improves “morning alertness, sleep onset latency and quality of life.”

Not all studies have produced the same results. For that reason, scientists have performed meta-analyses. These are studies of other studies, which help us make general observations. Here they are:

Exogenous Melatonin as a Treatment for Secondary Sleep Disorders: A Systematic Review and Meta-Analysis. In 2019, this meta-analysis of seven human studies observed that Melatonin “lowers sleep onset latency and increases total sleep time.”

Meta-analysis: Melatonin for the Treatment of Primary Sleep Disorders. In 2013, this meta-analysis of nineteen human studies observed that Melatonin “decreases sleep onset latency.” It also “increases total sleep time and improves overall sleep quality.”

Melatonin for the prevention and treatment of jet lag. In 2002, this meta-analysis of ten human studies observed that “Melatonin is remarkably effective in preventing or reducing jet-lag.”

In summary, the best available science shows that Melatonin may promote sleep. The evidence comes from multiple human studies and meta-analyses. That doesn’t mean that it will work the same for everyone in all situations. But it does provide reasonable grounds for consideration, informed by unique personal situations.

More Melatonin Benefits

Now let's take a look at evidence for some other benefits that most people don’t know about. Scientists are testing many possibilities, ranging from support for healthy blood pressure to enhancement of memory. Some have little evidence, and some have small effects. But I’ll share three benefits for which there’s relatively good evidence for notable effects.

Before I share them, here’s another word of caution. Some of the evidence that I’ll share comes from studies of persons with health conditions. But my goal is to help healthy adults have informed discussions with health care professionals about options for better aging. Supplements are not approved in the United States to diagnose, treat, cure, or prevent any disease.

Remember that your gut normally produces hundreds of times more of the molecule than your brain (see above)? Well, as it turns out, Melatonin supplements may support healthy stomach and esophageal function. For example, healthy adults may experience less heartburn, which many of us have from time to time. Evidence comes from multiple human studies:

Effects of melatonin and tryptophan on healing of gastric and duodenal ulcers with Helicobacter pylori infection in humans. In 2011, this study found that Melatonin “significantly accelerates healing rate of H. pylori infected chronic gastroduodenal ulcers.”

Melatonin or l-tryptophan accelerates healing of gastroduodenal ulcers in patients treated with omeprazole. In 2011, this study found that Melatonin, “when added to omeprazole treatment, accelerates ulcer healing.”

Role of melatonin in mucosal gastroprotection against aspirin-induced gastric lesions in humans. In 2010, this study found that “melatonin and its precursor tryptophan given orally significantly reduce gastric lesions induced by ASA.”

The potential therapeutic effect of melatonin in Gastro-Esophageal Reflux Disease. In 2010, this study found that “melatonin is a promising therapeutic agent for the treatment of GERD.” And “it is an effective line of treatment in relieving epigastric pain and heartburn.”

Next, Melatonin supplements may support healthy auditory function. For example, healthy adults may experience less ringing in the ears, which many of us have from time to time. Again, evidence for this benefit comes from multiple human studies:

Melatonin: can it stop the ringing? In 2011, this study found that “Melatonin is associated with a statistically significant decrease in tinnitus intensity.” It also “improved sleep quality in patients with chronic tinnitus.”

Treatment of central and sensorineural tinnitus with orally administered Melatonin and Sulodexide: personal experience from a randomized controlled study. In 2009, this study found that Melatonin is “a viable treatment option for patients suffering from central or sensorineural tinnitus.”

The effects of melatonin on tinnitus and sleep. In 2006, this study found that “Melatonin may be a safe treatment for patients with idiopathic tinnitus.” And “especially those with sleep disturbance” may benefit.

Effect of melatonin on tinnitus. In 1998, this study found Melatonin “to be useful in the treatment of subjective tinnitus.”

These studies provide evidence that the potential health benefits of Melatonin go well beyond sleep. But they still might only be scratching the surface. Let’s take a look at one more possibility, with broader implications.

Can Melatonin Reverse Aging?

Perhaps most intriguing, Melatonin supplements may be geroprotectors. In other words, they may help us combat the effects of aging throughout the body. Scientists have found preliminary evidence for this in animal studies, where they extended the life of flies and mice. One explanation is that the supplement acts as a potent antioxidant.

During aging and other stressors, the body produces free radicals. They include unstable oxygen molecules with an unpaired electron. The electron can cause damage to cells, proteins, and DNA as it attempts to pair with them. An antioxidant can prevent damage by pairing with and neutralizing the free radical before it does damage.

As in animals, Melatonin supplements act as particularly potent antioxidants in humans. Evidence for this comes from multiple human studies:

Melatonin administrated immediately before an intense exercise reverses oxidative stress, improves immunological defenses and lipid metabolism in football players. In 2012, this study found that “treatment with melatonin in acute sports exercise reversed oxidative stress.” It also “improved defenses and lipid metabolism, which would result in an improvement in fitness.”

Melatonin supplementation ameliorates oxidative stress and inflammatory signaling induced by strenuous exercise in adult human males. In 2011, this study found that “melatonin supplementation before strenuous exercise reduced muscle damage.” It did so “through modulation of oxidative stress and inflammation signaling associated with this physical challenge.”

Melatonin treatment improves blood pressure, lipid profile, and parameters of oxidative stress in patients with metabolic syndrome. In 2011, this study found that “Melatonin administered for 2 months significantly improved antioxidative defense.”

In fact, Melatonin supplements may be more effective than other well known antioxidant supplements such as Vitamin C, Resveratrol, and EGCG. Here’s a study that compared them:

Melatonin, xanthurenic acid, resveratrol, EGCG, vitamin C and alpha-lipoic acid differentially reduce oxidative DNA damage induced by Fenton reagents: a study of their individual and synergistic actions. In 2003, this study found that, "among the antioxidants tested, melatonin was the most effective.”

This antioxidant power may be particularly important in mitochondria. Not only the power plants of cells, mitochondria play a role in most cellular functions. Consequently, they produce many free radicals. And, when functioning well, mitochondria also maintain high concentrations of Melatonin.

Such studies and observations have motivated scientists to look harder at Melatonin anti-aging potential throughout the human body. And research has increased in exciting areas such as regenerative medicine. Much work remains to be done. But the prospects already merit serious attention.

How Much Melatonin Should I Take?

Scientists have used a range of doses in clinical studies, as outlined above. Most sleep studies have used an amount of Melatonin around 2 mg. Dosages in studies for digestive and auditory benefits ranged from 3 to 10 mg daily. And dosages for antioxidant benefits were around 5 mg daily.

When to take Melatonin? The best time is shortly before you plan to sleep. It is a sedative, which means that it makes most people sleepy. Don’t use it before driving or any other activity that requires focus.

How long does it take for Melatonin to work? It will usually begin to promote sleep within a half hour. Other potential benefits may require regular use for several days or longer periods of time to become noticeable.

How long does Melatonin last? For all normal doses, blood levels peak after about an hour. Then blood levels decrease by half every 30 to 45 minutes. And the body returns to its pre-supplement state within about six hours.

Can you build a tolerance to Melatonin? In long term studies (see below), participants didn’t develop a tolerance to any normal dose. Supplements continued to be effective even after months or years of use.

Is Melatonin Safe?

Is Melatonin bad for you? Some people worry that, despite the benefits outlined above, it may be harmful. There are concerns about the possibility of overdose and addiction, as well as safety for children and pregnant women.

Can you overdose on Melatonin? It’s possible to overdose on anything. Even too much water can kill you. So it’s best to use doses for which human studies have been performed.

How much Melatonin is safe? Human studies suggest that it’s generally safe for healthy people to use normal doses. As outlined above, normal doses range up to 10 mg daily.

How much Melatonin is too much? Scientists have tested single doses of 240 mg and 500 mg on healthy men. They observed no toxic effects. However, these tests do not establish the safety of such doses for repeated use.

Is Melatonin addictive? Scientists have conducted long term studies on older women and dementia patients, as well as children (see below). The adult studies were for periods ranging up to nearly 3 years, at dosages ranging up to nearly 10 mg daily. They reported no evidence of dependence or any other serious adverse effects.

Is Melatonin safe for kids? Clinical studies for most supplements focus on adults, but some Melatonin studies have included children. For example, scientists conducted long term studies on 44 children and 51 children. They reported no evidence of substantial deviation from normal puberty development or any other serious adverse effects.

Can you take Melatonin while pregnant? Clinical studies for most supplements don’t include pregnant women, so caution is warranted. However, some Melatonin studies have included pregnant women with positive outcomes. If you’re pregnant and would like to use a supplement, please consult your physician.

Thrivous Serenity

Based in part on the information presented in this article, Thrivous developed Serenity Nightly Nootropic. Serenity is a dietary supplement that provides 5 mg of Melatonin in each serving of two capsules. It also provides clinical doses of L Theanine and M

Originally published at thrivous.com on February 11, 2020 at 08:32PM.

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douglassmiith · 5 years ago

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How To Feel More Energized Even When Youre Stuck At A Desk All Day

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Suzanne Scacca is a former WordPress implementer, trainer and agency manager who now works as a freelance copywriter. She specializes in crafting marketing agency, web … More about Suzanne Scacca …

A desk is an essential piece of equipment for a web designer. Without it, you’d end up working from wobbly tables at cafes or staring down at your lap all day — uncomfortable options, to say the least. Then again, your desk could also cause you discomfort if you sit in it the wrong way or for too long. Rather than feeling like your desk is a torture device, Suzanne Scacca shares some pointers for enjoying the time you spend there.

Let me tell you a little story.

I used to work for a translation agency. It was my job to copy-and-paste translations from one document into another and then to review the writing for errors. I worked between 10 and 12 hours every day, usually taking lunch at my desk (if I remembered to do so) and physically repeated the same thing over and over: mousing back and forth between my two giant computer screens and staring at too-small type.

Two years later, I found myself in physical therapy because I’d worn away the tissue beneath my right shoulder cap and had developed tennis elbow. Despite the months of therapy to repair my arm, I primarily use my left arm to work today. And although it feels a heck of a lot better than trying to power through the pain that happens when working with my right…

It makes me much slower than I used to be…

Which can lead to longer hours in front of the computer…

And I experience higher levels of stress, frustration and fatigue as a result.

I feel like if you’ve had a desk job for long enough, you have a similar story to tell. Maybe yours isn’t due to bad posture or technique. Maybe it has to do with the fact that you forget to eat lunch most days and don’t remember what it’s like to be outside when the sun is at its brightest. Or you move from your desk to the couch to the bed and back again, never giving your body or mind the physical activity it needs to stay energized.

Rather than let this be our collective fate because of the nature of our work, let’s try and change the narrative. Today, we’re going to look at some things you can do to feel more alert and energized even if you’re stuck at your desk for most of the day.

Fix Your Desk Setup and Alignment

Even if it feels more comfortable to work from your couch or bed or to slouch down in your work chair, the long-term benefits of not sitting properly will haunt you. Trust me.

I don’t know how old most of you are, but you may or may not have had to go through typing classes in school as I did. We didn’t just learn to type in them. We learned the right posture for sitting before a computer. This graphic from wikiHow sums it up:

An illustration that depicts the right and wrong posture when sitting at a desk. (Image source: wikiHow) (Large preview)

Basically, you want to aim for the following:

Body folded at 90-degree angles,

Back straight against the chair,

Feet flat on the floor,

Arms bent at the elbows,

Fingers hover above the keyboard or mouse without bending or resting the wrists,

Eyes level with the computer screen.

This is a good place to start, regardless if you sit in a chair, on a stool or a stability ball. That said, it’s not the only thing you can do to fix your body at your workstation.

Another thing to think about is using a standing desk.

According to Dr. Edward R. Laskowski and the Mayo Clinic, sitting can be really bad for your health. People who sit for long periods of time are more prone to increased blood pressure, high cholesterol, diabetes, obesity, and cancer.

Even if you switch to a standing desk for just a few hours a day, you can increase the number of calories burned and stave off some of those health issues. In a study conducted back in 2011, researchers found additional health benefits when using a standing desk:

“The Take-a-Stand Project reduced time spent sitting by 224% (66 minutes per day), reduced upper back and neck pain by 54% and improved mood states.”

You don’t need to go investing in a standing desk to make this change. They can be expensive, especially when you already have a setup you’re comfortable with. However, what you can do is invest in a riser.

A modified desk turns into a standing desk with an adjustable riser. (Image source: Suzanne Scacca) (Large preview)

Not only can I adjust the height of the riser, but I can tilt it, too. This is useful not just for turning my desk into a standing desk setup, but I can take this with me when I work in hotels to make sure I’m always maintaining proper alignment.

Use Time-Blocking To Schedule Your Day

Usually when people recommend the Pomodoro Technique — developed by Francesco Cirillo — they’re going to tell you to break your day into 25-minute intervals. That’s not really what the goal of this time management method is though.

The reason you break your workday into blocks is because it’s easier to focus when you have a clear and reasonable end-time in sight. It’s also useful for structuring your day.

For someone like a salesperson who has to get on call after call with leads or to sit in an endless string of meetings, half-hour blocks make a whole lot of sense. That’s naturally how their day breaks apart. Web designers would benefit from much longer blocks. Here’s why:

A study from the University of California and Humboldt University looked at what happens after work is disrupted. These were their findings and interpretations:

“When people are constantly interrupted, they develop a model of working faster (and writing less) to compensate for the time they know they will lose by being interrupted. Yet working faster with interruptions has its cost: people in the interrupted conditions experienced a higher workload, more stress, higher frustration, more time pressure and effort. So interrupted work may be done faster, but at a price.”

You have to be careful about managing the “cost” of taking a break. 25-minute blocks are just too costly for a web designer. I’d recommend looking at how your tasks naturally break apart.

Would prototyping a landing page take an hour or two? How about research and planning? Take a close look at the tasks you commonly perform and how long they take, on average, to complete.

I’d also look at where you naturally start to “fail” and lose focus. It’s the same thing that happens in workouts — when you reach your breaking point, your body just gives up. Unfortunately, some people try to push through it when it’s the brain screaming, “Stop!”

Another thing to look at is where your peak energy hours are. We all have them. For me, it’s between 2 PM and 5 PM every day. I always schedule my hardest projects then.

Use those as benchmarks for your blocks. On top of creating blocks and breaks throughout the workday, also be sure to set dedicated hours and limits for yourself. It’s a lot harder to get fatigued if you know you only have to put in a specific number of hours of work that day.

As for building this out, use a tool that makes it easy to set recurring breaks and stick to the same schedule every day. It could be as simple as using your Google Calendar:

An example of how a web designer might schedule their work and breaks in blocks. (Image source: Google Calendar) (Large preview)

Whatever you choose, make sure you can slot in each task by time and color-code tasks based on things like client, priority, type, design stage, etc.

Get Outside During The Workday

Okay, so let’s talk about what you should be doing with your scheduled breaks.

Unless there’s a dangerous storm outside, you should make an effort to get outside at least once a day. There are a ton of health benefits associated with sunlight, including an increase in vitamin D and serotonin.

Vitamin D is useful as it helps increase our immune systems and fight off disease. If you’ve ever tried to work while battling a cold or the flu, you know how difficult that can be — especially when your bed is just a matter of steps away.

Serotonin is also useful for work. Serotonin is what gives us the energy and good mood to power through longer days. Melatonin, on the other hand, is what puts us soundly to sleep at night. If we don’t get the right balance of it — which can happen if you’re stuck inside with artificial lighting all day — you could end up with sleepless nights and exhausting days.

Despite the extra coverings, I was enjoying the boost of sunshine on my lunch break as I walked around the Providence waterfront. (Image source: Suzanne Scacca) (Large preview)

According to Russel J. Reiter, a melatonin researcher:

“The light we get from being outside on a summer day can be a thousand times brighter than we’re ever likely to experience indoors. For this reason, it’s important that people who work indoors get outside periodically and moreover that we all try to sleep in total darkness. This can have a major impact on melatonin rhythms and can result in improvements in mood, energy and sleep quality.”

But it’s not just sunlight and fresh air that help with energy and productivity. Exercise is important, too. And what better way to fit in fitness than when you’re already outside and on a break from work?

For some people, taking a long walk is their preferred mode of outdoor exercise. It’s also a great option if you’re a dog owner and want to give them a big dose of exercise at the same time.

Ann Green, a fitness studio owner, yoga teacher and heptathlon world athlete, explains the benefits of walking:

“There are many reasons to walk for exercise. Walking improves fitness, cardiac health, alleviates depression and fatigue, improves mood, creates less stress on joints and reduces pain, can prevent weight gain, reduce the risk for cancer and chronic disease, improve endurance, circulation and posture and the list goes on.”

If you want something a little more exhilarating without breaking a major sweat in the middle of the workday, why not take an electric bike out?

There are many great things about this option. For starters, because e-bikes (like the ones you get from Rad Power Bikes) take some of the work out of pedaling for you, you can ride for a lot longer and go further.

Researchers at the University of Colorado conducted a study with 20 volunteers to see what would happen when they traded their car for an e-bike when commuting to work. Their objective was to ride for at least 40 minutes, three times a week, for a full month.

They found that electric bikes had improved their:

Cardiovascular health,

Aerobic capacity,

Blood sugar control.

Rad Power Bikes e-bikes aren’t just healthier for you, they’re healthier for the environment. (Image source: Rad Power Bikes)

Another reason an e-bike is an attractive option is because you can use it for a variety of purposes.

You can use it for commuting, if you have an office you work out of. You can use it for general exercise whenever you feel like it. You can also use it to get more done during your breaks. If you ever feel stressed out about when you’re going to have time to pick up groceries, for instance, an e-bike would be a great way to knock out your exercise and chores all at once.

Bottom line:

You’re carving time out of your workday to get away from your computer and give your brain and body a rest so it can recharge. Don’t waste it by putting yourself in front of another screen. If you can get outside, not only will you improve your overall health, but you’ll give yourself an instant boost of energy and mood, too.

Wrapping Up

Just because working indoors, at a desk, in front of a computer screen has been known to cause issues, that doesn’t mean you can’t take steps to lessen or remove those negative side effects from your workday.

Focus and energy are both very important in your line of work. By making just a few small adjustments, you can ensure that both remain high while you’re desk-side.

(ra, il)

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riichardwilson · 5 years ago

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How To Feel More Energized Even When You’re Stuck At A Desk All Day