4 Tips For Better Sleep Tonight

Quick Health Scoop

• Did you know that 70 million Americans have a hard time sleeping?¹
• Never fear: Nature Made^® has useful tips to support our sleep
• Some ways to help ensure better rest are through good sleep hygiene, good sleep positions, effective napping, and possibly Melatonin for those who need sleep support^†

Aim For Better Rest

Wondering how to fall asleep fast? It’s a question that many of us have since about 70 million Americans have a hard time sleeping according to a recent study.¹ That’s about one in three people! But a restful night’s sleep is possible. Nature Made^®, has some helpful tips.

#1: Sleep Hygiene

It’s time to ask yourself: Does your bedtime routine help or hinder your sleep? Good sleep hygiene encompasses a regular routine that gets you prepared for a good night’s sleep. Here are some things to consider:

• Put your screens down 1 hour before sleep as the blue light might disrupt your sleep-wake cycle.
• Ensure your room is cool, dark and quiet for optimal comfort.
• If you have trouble sleeping, don’t toss and turn. Get out of bed. Walk around the house or read a book, and once you feel sleepy, head back to bed.
• Go to bed and wake up at the same time every day, even on weekends! Consistency will help your body to feel sleepy at your desired bedtime.
• Exercise is helpful, but don’t do it too close to bedtime as it might be difficult to relax and transition to bed.

#2: Sleep positions

Despite what you might think, sleeping positions do matter. Why? Some sleep positions aren’t beneficial for a neutral spine, such as the freefall position. This is when you’re on your belly with your hands tucked underneath the pillow. It might feel cozy at first, but this position can add curvature to your spine and neck, which might make you uncomfortable when you wake up. What is the best sleeping position? A fetal position or a log position on your side. This allows a neutral spine position while you sleep.

#3: Melatonin

You might have heard about it, but what is Melatonin? Melatonin is a hormone that’s produced in a small organ in the brain called the Pineal Gland where it plays a role in regulating the body’s sleep-wake cycle. Melatonin peaks when the sun starts to set as a signal for your body to prepare for sleep. Some sleep supplements use Melatonin as a drug-free way to support sleep.^†

So, what are the benefits of Melatonin? When you take Melatonin for sleep support, it acts similarly to the Melatonin you make in your body, giving you a dose before bedtime to help induce sleep. A dietary supplement that contains a small dose of Melatonin should be given about an hour before bedtime. A safe Melatonin dosage for adults is between 0.3 mg to 10 mg when used occasionally for 2-3 months to help support restful sleep. If your sleep issues are ongoing, you should talk with your healthcare provider.^†

Nature Made® has a variety of sleep supplements containing Melatonin in different dosages and forms, so browse to find the best Melatonin supplement for you.

#4: Napping

When it comes to naps, do you snooze or lose? We at Nature Made are a fan of naps, but there are some helpful guidelines around napping. The optimal nap length is 10 to 20 minutes, as this provides restorative sleep without drowsiness. If you nap longer than 30 minutes, you get into a deeper sleep, which is harder to recover from. However, a 5-minute nap time is not long enough to be restorative. How do you achieve this sweet spot? Set an alarm and don’t nap too close to bedtime.

Now it’s time for some sweet dreams. 

Learn More About Supporting Your Sleep:

• Answers To Your Questions About Melatonin
• How To Support Your Sleep Schedule
• How Are Sleep, Stress & Immune System Health Connected?

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References

1. Centers for Disease Control and Prevention. "1 in 3 adults don't get enough sleep." February 16, 2016. Accessed on: December 20, 2021. gov/media/releases/2016/p0215-enough-sleep.html