A good night’s sleep should be simple, but these days, quality rest feels more out of reach than ever. A 2023 survey of 8,000 UK adults revealed that poor sleep quality has reached epidemic levels, with only 36% reporting they sleep well. The average Brit is getting just 5.91 hours of sleep per night, declining from 6.11 hours in 2022 and 6.19 hours in 2021.
Many are turning to melatonin and natural sleep support for help. But with information overload, finding the best solution can feel overwhelming.
In this article, we’ll explore why natural sleep solutions are becoming a more popular solution and proving more effective than synthetic melatonin (mainly prescribed as a short-term solution).
What is good sleep quality?
Adults typically need 7.5 to 8.5 hours of sleep per night, which equals to about five complete sleep cycles. A normal ‘healthy sleep’ is one that has the right balance of deep, slow-wave sleep and shallow, rapid eye movement (REM) sleep—where dreaming occurs.
What is melatonin and how does it work?
- In response to darkness, the brain produces melatonin. It helps with the timing of our circadian rhythms (what we know as our 24-hour internal clock) and with sleep.
- Melatonin levels rise at night and return to normal during the day. This helps to control how and when we sleep.
- Being exposed to light at night can block melatonin production.
- Despite the fact that research indicates melatonin serves purposes beyond sleep, we are not at a level of fully understanding these effects.
- Melatonin takes around 1 to 2 hours to work.
Benefits and drawbacks to synthetic melatonin?
- Melatonin is only available with a prescription. It is available in standard and slow-release tablets, capsules, and liquid form.
- Some people may get a headache or feel tired, sick, or irritable the day after taking melatonin.
- Melatonin dietary supplements can be made from animals or microorganisms, but they're often made synthetically.
- Drinking or smoking can reduce melatonin’s effectiveness.
- Pregnancy: Regular or high-dose melatonin use may be unsafe when trying to conceive.
- Breastfeeding: There isn’t enough reliable information on the safety of melatonin during breastfeeding, so it’s best to avoid use.
- Short-term use of melatonin supplements is generally considered safe for most people, but there is limited information on their long-term safety.
Melatonin Usages
- Melatonin is mainly used to treat short-term sleep issues and is not recommended for use beyond 13 weeks. In more specialist cases, medical professionals may extend this timeframe.
- Since melatonin isn't recommended for long-term use, natural sleep aids like Night-Time Gummies offer a safe alternative. They provide peace of mind while boosting the body's intake of essential nutrients that support rest and relaxation.
Melatonin Alternatives
Natural sleep aids
Many people prefer natural sleep supplements because they have fewer side effects than prescription sleep medications. It’s important to be a savvy customer and ensure your products are high quality and certified by a third party.
Vitamins and minerals are essential for supporting rest and relaxation. Natural gummies containing sleep-enhancing ingredients provide an effective, long-term solution to support and restore the body’s psychological function.
- Magnesium is a vital mineral involved in many bodily functions. Research suggests it impacts both our quality and duration of sleep.
- A small body of research suggests that L-theanine supplements can reduce stress and anxiety, boost relaxation, and improve sleep.
- Glycine is an amino acid and neurotransmitter essential for various body functions, including metabolism, nutrient absorption, disease prevention, and sleep regulation.
- Novomins Night-Time Gummies are sugar-free and contain 15 high-strength ingredients such as magnesium, L-theanine, glycine, vitamins B12, B5, and more to reduce fatigue and promote restful sleep.
- Novomins Night-Time gummies are doctor-formulated, vegan-friendly, halal-certified, gluten-free, free from nasties and third-party tested. This natural sleep support gummie comes in a delicious raspberry flavour.
- Novomins Night-Time gummies come in an adult pack and a kid's pack.
CBD sleep support
- Natural sleep aids containing cannabinoids may be beneficial for people experiencing sleep difficulties due to insomnia, post-traumatic stress disorder, anxiety and chronic pain conditions.
- It's important to note that marijuana and THC-containing products can lead to dependence, and withdrawing from them may exacerbate sleep issues.
- It is not advisable to take sedative drugs with cannabinoids since they may interact negatively.
- Sleep aids containing cannabinoids may not be suitable for people with glaucoma, liver disease, and Parkinson’s disease.
Good sleep hygiene and habits
Many controllable factors affect our quality of sleep. Here are some tips to create a better sleep routine for yourself:
- Maintain a consistent sleep schedule
- Stay off electronic devices before bed
- Prioritise relaxation before sleeping
- Avoid caffeine at least eight hours before bed
- Create a cool, quiet, and dark bedroom. Fit block-out blinds to block out light, and open your window regularly to let in plenty of cool, fresh air.
Can lack of sleep lead to weight gain?
Sleep, and more importantly, sleep deprivation, can significantly impact your weight and metabolism.
Studies show that sleep-deprived individuals often have increased appetites, likely due to its impact on hormones that regulate hunger and fullness. Additionally, research suggests that a lack of sleep heightens cravings for sugary, carbohydrate-rich, high-fat foods.
Insulin regulation: a key to effective weight loss
Inositol is a nutrient vital for various cellular functions, including insulin regulation. Since insulin plays a crucial role in weight management, inositol may be a valuable addition to your weight loss plan.
Novomins Inositol+ Gummies is expertly formulated to support blood glucose. They contain 2000mg of fibre, contributing to normal energy metabolism and helping reduce tiredness and fatigue.
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References
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