How glycine works: Glycine is considered among the most important amino acids for the body. It exerts widespread influence over our bodies’ systems, structure, and general health, including cardiovascular, cognitive, and metabolic health. Glycine helps the body make serotonin, a hormone and neurotransmitter that has significant effects on sleep and mood.
A smart tip for jetsetters: Pack melatonin supplements, such as Natrol Melatonin Fast Dissolve Tablets. The supplement helps your body better adjust to the new time zone, allowing you to fall asleep come bedtime and avoid jet lag. But the sleep aid isn’t just for jet lag. You can also pop the tablets when you have occasional sleepiness or when your sleep schedule shifts and you need to get your body into sleep mode. It’s recommended that you start with a small 1 mg dose (take it 20 minutes before bedtime). You can slowly increase your dosage, but don’t exceed 10 mg.
It seems like sleep should come naturally. But when it doesn't, you might quickly find yourself pleading, "Help me sleep!" It can be a frustrating, unnerving experience to have insomnia, characterized by difficulty falling or staying asleep. You might lie awake for hours in bed at night. When you awaken without feeling refreshed, this problem quickly becomes a drag on the rest of your life and health.
Studies have shown that higher magnesium levels can help induce a deeper sleep, and as I noted, this is especially true when taken together with calcium for better absorption. Research from the Biochemistry and Neurophysiology Unit at the University of Geneva’s Department of Psychiatry indicate that higher levels of magnesium actually helped provide better, more consistent sleep since magnesium is a calming nutrient. In addition to the goat’s milk kefir, foods like spinach, pumpkin seeds and even dark chocolate can help since they’re loaded with magnesium. (5)
Want help achieving and maintaining a healthy weight? Aim for eight hours of sleep a night. Research suggests that appetite-regulating hormones are affected by sleep and that sleep deprivation could lead to weight gain. In two studies, people who slept five hours or less per night had higher levels of ghrelin – a hormone that stimulates hunger – and lower levels of the appetite-suppressing hormone leptin than those who slept eight hours per night. So make sure getting adequate sleep is near the top of your optimum health checklist!
Sleep deprivation for even one or two nights can vastly affect your need for sleep. Unlike many things in life, sleep time is not something that is routinely changed. You can’t get used to a lower amount of sleep just because it fits your schedule. If you try to, it will affect your judgment and reaction time, even if you are not consciously aware of it. But you can’t resist it for long. Sleep deficit can be cured only by getting some sleep.
REM sleep are particularly important. You can ensure you get more deep sleep by avoiding alcohol, nicotine, and being woken during the night by noise or light. While improving your overall sleep will increase REM sleep, you can also try sleeping an extra 30 minutes to an hour in the morning, when REM sleep stages are longer. See The Biology of Sleep to learn more.
Each of us has different patterns of high and low states of energy throughout the day. Some people find that exercise in the morning can go a long way toward keeping their energy level consistent during the afternoon. A secret known to those who have become habitual exercisers is that effort creates energy. Don’t wait for energy to come when you are tired; as soon as you begin to feel that afternoon slump, shake it off by moving your body. Try taking a brisk walk after lunch. It may be what you need to keep you awake and alert the rest of the day.
Why is working out seemingly so beneficial? The mechanisms aren’t entirely known, but National Sleep Foundation experts say that it could have to do with exercise’s ability promote feelings of relaxation and reduce feelings of stress, anxiety, and depression. Staying active might also help to keep your body’s natural sleep-wake cycle in sync—particularly if you do it outside (more on that below).
Give yourself some dedicated wind-down time. It doesn’t have to be a full hour or an elaborate routine, but try to spend at least 20 to 30 minutes doing something that relaxes you before you try to fall asleep. That could be taking a warm bath or shower, changing into comfy pajamas and sipping a cup of chamomile tea. Or something completely different — so long as it’s relaxing to you.