The Importance of Sleep Hygiene in the Treatment of Depression, Anxiety and Addiction
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Impact of Poor Nutrition on Depression, Anxiety & Addiction Recovery with Dr. Dawn-Elise Snipes
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DO SLEEP GUMMIES (MELATONIN) WORK?| DR DRAY
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The impact of melatonin supplements on fertility | Nourish with Melanie #45
Video taken from the channel: Nourish with Melanie
Natural Remedies for Insomnia| How I Learned to Sleep Better Without Drugs
Video taken from the channel: Abbey Sharp
198: Greg Potter Melatonin & Caffeine on Sleep
Video taken from the channel: Revive Stronger
BEST Tips For Getting Better Sleep Before You Try Taking Melatonin Supplements
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The 8 Best Melatonin Supplements of 2020, According to a Dietitian Optimize your sleep health with these top picks. By. The 7 Best Immune-Boosting Supplements, According to a Dietitian.
Fact checked by Shereen Lehman, MS The 9 Best Fiber Supplements of 2020, According to a Dietitian.The 9 Best Melatonin Supplements of 2020, According to a Dietitian Get your zzz’s in with these top picks. By. Eliza Savage, MS, RD, CDN. The 9 Best B Complex Supplements, According to a Dietitian.
Fact checked by Ashley Hall The 8 Best Biotin Supplements of 2020, According to a Dietitian.A study that analyzed the melatonin content in 31 melatonin supplements purchased at pharmacies and grocery stores found that 70 percent of the supplements tested had more or less melatonin than what was advertised. One chewable melatonin tablet labeled as.
Melatonin Supplement Reviews. Melatonin is modeled after the hormone that is produced in the brain and helps regulate sleep and wake cycles. When you are looking for a high quality melatonin supplement you want to consider a few different things to ensure that.
A: While most experts recommend taking melatonin 30-60 minutes prior to bed (or at the same time every night, with the idea that you’ll be in bed about half an hour to one hour later), melatonin levels don’t actually reach peak concentration in your blood until about 1.3 to 1.9 hours after taking a melatonin supplement (8).Supplements: Melatonin By Ginger Hultin, MS, RDN, CSO Today’s Dietitian Vol. 21, No. 5, P. 14. Research on this popular sleep aid demonstrates efficacy and safety, but clients should use it with caution.
Melatonin is a hormone the brain releases each night that’s critical for inducing sleep.Our nutrition expert rounded up the best iron supplements available to help boost iron levels. The 9 Best Melatonin Supplements of 2020, According to a Dietitian. Fact checked by Ashley Hall The 8 Best Biotin Supplements of 2020, According to a Dietitian.
Summary Melatonin can be taken in doses of 0.5–10 mg per day up to three hours before bedtime, though it’s best to follow the recommended dosage listed on the label of your supplement.It gained a spot on out 10 Best Melatonin Supplements list for this as well as the fact consumers are raving about the rapidness of absorption, effectiveness, and ease of use. In each squirt, you get 1.5 mg of melatonin, which you can obviously use more if desired.
Melatonin supplements are generally considered safe in the short-term, even when taken in very high doses. However, more research on its long-term safety is needed, especially in children ( 10 ).In fact, U.S. sales of melatonin increased 16.7% in 2014 to $378 million, according to Nutrition Business Journal. While melatonin supplements can help some people to fall asleep, differences among products, as reported recently by ConsumerLab.com, can leave anyone trying to choose the right product tossing and turning.As recommended above, it’s best to consult a health care professional about the use of melatonin supplements.
As a general guide, though, dosages of melatonin supplements are considered safe below 6 mg. Dr. Joshua Axe gives the following guidelines for melatonin supplement.Diet, Food & Fitness More than 3 million Americans take melatonin, according to the U.S. National Center for Health Statistics.
The 31 melatonin supplements tested were purchased at.Melatonin is a hormone that the body produces naturally, and that works to mediate the sleep cycle. Evidence that melatonin supplements can treat sleep disorders is shaky, and over-the-counter.
Melatonin supplements can help you fall asleep when taken before bedtime (30 to 60 minutes before for regular pills; 20 minutes before for fast-dissolve pills, chewables, and liquids and chewables). Melatonin may also alleviate certain types of stomach pain and reduce anxiety associated with medical procedures (see What It Does ).
List of related literature:
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| from Sleep Disorders Medicine: Basic Science, Technical Considerations and Clinical Aspects |
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| from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging |
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| from Wilderness Medicine E-Book: Expert Consult Premium Edition Enhanced Online Features |
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| from Therapy in Sleep Medicine E-Book |
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| from Principles of Clinical Medicine for Space Flight |
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| from Textbook of Natural Medicine E-Book |
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| from Real Food Keto: Applying Nutritional Therapy to Your Low-Carb, High-Fat Diet |
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| from Integrative Medicine E-Book |
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| from Active Ingredients Used in Cosmetics: Safety Survey |
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| from Textbook of Natural Medicine E-Book |
38 comments
*appears on tv… goes home and promptly puts pajamas on *
… That’s the first thing I’d do too
My sleeping schedule is whack and has been questionable since a young age. I wish I tried harder to correct it when I was younger, now I have to rely on melatonin gummies whenever I can’t sleep before an important day and even then it doesn’t work and I end up staying up 24hrs with melatonin gummies in my system. Fun.
I like that you talked about this subject, it makes me feel less alone with my sleep strugles. I get thoughts about everything I could have done better in the past, about yesterday or 4 years ago. What helps me, is listening to audiobooks and enjoying the audiobook when I can’t get to sleep. Not thinking I cant sleep it is already 3 o’clock, but listening to the story and the voice. Childrens audio books I especially like, because I don’t have to think about motives or something like that.
very interesting stuff.
I had been taking 10mg melatonin before bed and always felt groggy in the morning. Hearing that the optimal dose is closer to 1mg explains it.
Definitely cold temperatures! Beneficial for those who don’t have sleep issues too as it’s shown to cause a deeper sleep.
I also keep blue light of on my phone at all times, cause blue light tends to trigger migraines for me too.
Also worth noting that it’s shown if we are over tired we can end up sleeping less, this is the same reason toddlers get so groggy they don’t sleep that night if they miss a nap.
I can’t do any type of audio books etc, has to be thunder storms for me as its random enough that I focus and don’t zone out, but not interesting enough to keep me awake listening to it.
My insomnia is caused by anxiety, and I have a habit of feeling ill if I get tired which then makes the anxiety even worse ��
Cold room, even a fan on, avoid drinking an hour before bed so I don’t need to get up during night (2 kids I’ve no control over that any more haha), thunder storm audio, and if my mind is really racing I will try naming a boy and girls name for every letter of the alphabet.
Lack of sleep makes it harder to fight anxiety, and that fact causes anxiety too �� But as with anything to do with mental health, the brain is extremely powerful and the strongest of people tend to have hard times with mental health because they are fighting such a strong willed brain. So acknowledging that you are fighting rather than feeling like your failing at things is a really important mindset to help things get better:)
I used Melatonin and it gave me a kind of alertness while asleep. It did give me nightmare. So I prefer to deal with insomnia.
Oh I wish my partner would turn off their notifications and put their phone on silent when it’s time to sleep. It’d help me so much. Their phone wakes me. And it isn’t good for them either most times they wake up and freak out before going back to sleep.
I don’t sleep well always anyways. I have nightmares. And I have excruciating hip pain and legs that go numb sometimes. It wakes me.
Sighs.
No refined sugars, no caffeine en healthy eating works for me. Always had trouble sleeping till I went whole food vegan, ever since than..I sleep like a baby. Yesterday due to christmas I ate some sugar and voila, was up till 2 am.
I tried melatonin for awhile to help with my extreme insomnia because I didn’t want to take a prescription sleep pill the melatonin did absolutely nothing for me but I did find success with CBD oil I went from sleeping maybe 1 to 2 hours a night to taking CBD before bed and I now fall asleep quickly and sleep about 6 hours a night which is a massive improvement for me
This sleeping plan “Fαntυgα Fαzαm” (Google it) has not just prevented me from purchasing several treatments but additionally allowed me to enjoy a very good night sleep immediately after Few months of nightly insomnia attack. Throughout that period, I can just sleep Three to four hours every evening. However after adhering to this course, I been able to achieve Seven straight fine sleeping hours. A year had passed, I can say that in several years these recent good sleep are the greatest I ever have..
Just wanted to say thank you so much for opening, not only mine but others too, eyes. I’m an extreme night owl. I sleep around from 4am 6am bc I use to work a graveyard shift and want to go back to my sleep schedule. This his comforted me to know what it’s used for and why.
Thank You!
If you have any recommendations please let me know!
I have never thought about applying intuitiveness to sleeping as well! I used to be the same way with my diet, with a lot of strict parameters and it would cause so much anxiety and unhappiness. The same thing happens to my sleep! And it seems like the more I worry about it and think about it (especially when I wake up in the middle of the night), the more exhausted and less sleep I get! Loved watching this video today for your recommendations and personal experience! I absolutely love your channel!
SQUAAAAAAAD
Awesome �� a podcast on sleep is just what I needed ��♂️ I’ve been sleeping 2-3 hours per night every day of the past week.. ��♂️ Probably because of lovesickness.. �� But maybe melatonin might help.. ��
I quit all caffeine including “decaf” coffee or tea because they still have caffeine which for me was making sleep impossible. Plus coffee (which was REALLY hard to give up) has another compound in it that raises your cortisol levels. From what I’ve read when we are toddlers and are frightened our cortisol level increases (flight or fight response) and drops in less than 20 minutes or so. As we age that same cortisol bump (either from drinking coffee or a triggered flight or fight response) could take DAYS to decrease! I only drink herbal tea’s that I make in my regular drip coffee maker (3 tea bags can make an entire “coffee pot” of tea).
Another really good way to calm down which may sound ridiculous but works for me is after getting comfortable in bed I take a really deep breathe through my nose expanding my lungs as much as I can, holding it for a couple of seconds and then exhaling completely through my mouth. At the same time I’m thinking of breathing in positivity and then exhaling any negativity that has been troubling! Do about 3-5 of these deep breathing exercises and not only are you oxygenating your brain but it can make you a little light headed and less stressed.
Avoid any TV watching in a dark room as the light coming directly into your eye’s can trigger a melatonin drop as the brain may mistakenly think it’s the morning. You can watch TV just make sure there are several light sources on around you. You may find you have to skip TV at night if its an LED TV!
I’ve been researching if TV’S have blue light filters and have been unsuccessful. I think you can buy a blue light filter to put over the screen but haven’t researched if they work or the cost.
Additionally if I do put the TV on while in bed I make sure to put the sleep timer on for 30 or 60 minutes. I usually fall asleep before whatever I was watching has ended. If I forget to set it I will wake up several times because the TV is still on.
Timestamps:
01:53 Optimal dose of melatonin
10:02 How to take melatonin?
13:28 Protein sources impact on melatonin
18:47 Take melatonin year-round?
21:39 Caffeine impact on sleep &. performance
31:21 Consumption along with caffeine to reduce its impact
40:22 Potential benefits of creatine
44:32 Sleep pressure
46:00 Exercise timing best time of the day to train
I struggled with insomnia in combination with anxiety for about 3 years after having my last child. I spent that time trying all the ‘things’ including counselling, workbooks, sleep hygiene etc. and while they helped it was finally starting a low does SSRI has made a big difference in my sleep. I’d love to hear your anxiety experience.
My mother had insomnia after her stroke and my partner also has it. Audiobooks have solved both of their problems! My mother specifically listens to Steven fry, and now has an excellent sleeping pattern (better than mine now). Do give this a go, this combined with reducing the pressure on yourself! If you finish an audio book, just play the next one. Lots of love xx
I found that whatever you do if you lay awake or wake up at night: do NOT look at the time.
If you wake up around a certain time and you know it, you will think: “oh I hope I won’t wake up at….” And that causes you to wake up at that time. It will become a habit to wake up at the time you don’t want to wake up. Since I figured this out and stopped watching the time, I sleep better. I still sometimes wake up at night, but I also fall asleep pretty fast again.
Also, if you have a lot of sleeping problems, sleeping in a room alone helps fantastically. It gives you the freedom to just turn on a soft light in the middle of the night and read, instead of having to go out of bed, into the stronger house lights and if you’re unlucky accidentally see the time on the clock.
Have you ever tried knitting? Once you learn it’s quite meditative. And when you can’t sleep, you gain knit time so it’s not so bad. It’s good for brain health and you end up with a garment or accessory at the end ��
Thanks for the info I definitely will be adding that book to my audio list. I suffer from insomnia and I take aed medication which also makes it worse. What has worked for me is to definitely take vitamins and b12 spray in the morning. Decaf if I have a coffee after 2 p.m. finish all activities two and a half hours before bedtime including eating. Only sips of water when medication needs to be taken and I usually alternate between a nighttime sleep aid and melatonin along with a half a cup of night time tea or chamomile. A short slow Flow Yoga routine or reading gets my eyes tired and helps me to wind down so far that’s working for me. Unless we have an activity or function or on vacay we also go to bed 7:30/8pm I figure I owe my body the rest.
I get mine at Costco. Non gummy Natrol brand. Being post menopause at 61 helps my insomnia! Take two every night for the last two years. Works for me!!!
I relate to this soooooooo much! I tried EVERYTHING, didn‘t work. But when I accepted that I didn‘t sleep, it started to get better!! Of course it‘s also thanks to my therapy…..unfortunately there isn‘t one formula to fix this problem…..you have to try a lot of different techniques until you find the one that‘s right for you!
Thank you for talking about this subject! We want to function every day, but that puts a lot of stress on us! We can all try to be a little bit more gentle to ourselves!
Can you do a video on CBD products? I’d love to hear your take on that, particularly the full spectrum products.
I take Natrol Melatonin 10MG citrus dissolve pills & have taken up too 3 a night. They help me & I always have vivid dreams with it….I am tapering back & weaning off. I used to be a night owl & have been working to change this. Great video & advice.:D
Relating so much to this. Sleep used to be easier for me and then I hit a patch where I became a super light sleeper and it’s been a challenge ever since. The main thing that has helped is for me to get out of the mindset that I’m doing it wrong. If I can’t sleep I’ll try my basic routine, if it doesn’t work then I do stuff I enjoy in order to not get stressed out. It’s helped with the anxiety component. I nap when my body wants to nap and pay more attention to my sense of stress and anxiety as well as what makes me calm.
It’s a process. Hoping you’re finding what works for you over the long term.
wow 6-9 months of sleep! my son is 11 months and we are finally cutting his night feeds so i can have 1 month of sleep before i go back to work. sleeping 7-7 at 4 months thats literally amazing!
preach! this is me entirely. stress only makes it worse, falling asleep is not hard for me, I wake up and my mind is on. Full stop
If you fancy it, please make a video about the “what I eat in a day” of Grackle! I don’t know if she has a perfect balanced diet but she definitely makes food great again 😉
I couldn’t find a review from you on Whitney Simmons for what I eat in a day video. I think that could be really fun she does a lot of shopping hauls and what I eat in a day videos!
Thank you so much for sharing, Abbey! The anxiety… YES. Even though it sounds like your routine is helping I will share my story because it totally coincides with your tip to stop being strict with yourself!!
I got on medication for my anxiety and boy is it GREAT. But my doctor and I also thought it was important for me to start behavioral therapy and we are working through allowing myself to nap. In the past, I would get PISSED at myself for sleeping because I would feel like I wasted time and was unproductive. Now I understand that if I need to nap, it is my body telling me this is important. I nap all the time now without the guilt and it is chef’s kiss
Thanks for the video, it brought me back to a time in my life with insomnia. It is really difficult! Thank you for sharing your story, and wish luck to any going through it.
Wow I needed to hear this! We have a very similar story and also history with disordered eating so I definitely think the 2 things are related to a tendency to over control. I go through phases of better and worse sleep and right now it’s pretty bad but I’ve given up trying to “fix” it as it’s true it’s more of a stress
For me journaling helps the most with my sleep problems because the main reason for my insomnia is my anxiety. I think your CBTI tip could work for me!
Since my last year of undergrad (last year) I’ve been going through insanely intense periods of anxiety and never-ending panicking which really affect my sleeping. Before every exam or stressful day, no matter how early or late I get to bed, how tired I am, the fear of not being able to fall asleep and be rested keeps me up until 3, 4, 5 am. It certainely showed me that I’m able to go through the day whilst having slept for 2h or less, sometimes not at all, but man does it affect my cognitive abilities.
I try going to bed at like 10-11pm, taking the time to unwind quite a while before and then reading in bed, which usually works ; but when I’m extremely anxious nothing can calm me down.
However I’ve seen some advice and recommandations in the comments that I’m for sure going to try out. Thanks a lot to anyone who shared their tips:)
I have never been a good worker. I started working shift work 13 years ago. In the beginning, it really made me sleep better. I would be so tired I would get a deep sleep when I was working nights, and I learned to appreciate a good nap when I had time. Eventually, it started to mess with my sleep. Now I’m pregnant, and I realize how much I rely on Gravol since I can’t take it anymore. My sleep sucks now. I’m not sure if it’s the pregnancy or just my messed up body.
THIS is what I call serving tea, in an evidence-based, professional, and classy way.
Get your health advice from a healthcare professional peeps, not an influencer pushing an unregulated product.
I used to have extremely bad anxiety & insomnia as well! One day I read an article that talked about sleeping more intuitively! It said if you can’t sleep, don’t worry about it! Just relax and think about what you want to think about. You’ll catch up on your zzz’s another night. Also, your body is totally capable after a night without sleep! You will sleep when you need to.
That article changed my life.
Hey Abby! You seem so genuine here, and I sincerely appreciate that! I’m sure it’s difficult to share your story, but just know that more real you are, the more we will hear you! Btw, magnesium and losing the rules is what works for me, too ����❤️