by Mark Miller
Some common misconceptions about melatonin should not scare you away from the "sleep hormone." It is a safe substance that is naturally produced in the human body and helps you have a better night's sleep.
If you take melatonin supplements, they won't make you fall asleep in a half hour. In fact, your body starts producing it in the pineal gland when darkness comes on.
Considering that about one-third of American adults don't get enough sleep, it's important to use every advantage available when confronted with a difficult sleep pattern.
Some people are so busy that their many activities deprive them of sleep. For those people, we advise slowing down and scheduling activities earlier in the day.
For others, the problem may be a busy mind. Good sleep hygiene can help with that. So can VALI Sleep Well , a natural sleep aid that contains melatonin and several other ingredients that help you sleep well. Read on for more on both VALI Sleep Well and good sleep hygiene below here.
And insomnia can strike at any time. About 25% of Americans get acute insomnia every year, according to a study by the University of Pennsylvania's Perleman School of Medicine. Most recover, but some people go on to experience chronic insomnia, Science Daily says .
The study's lead author says:
"Whether caused by stress, illness, medications, or other factors, poor sleep is very common," said senior author Michael Perlis, PhD, an associate professor of Psychiatry and director of the Behavioral Sleep Medicine program. "These findings reveal new insights about the paths that acute insomnia takes and can inform interventions that target poor sleep and help people recover sustained sufficient sleep."
Apparently, one of the more common interventions is melatonin. The National Sleep Foundation says it is one of the most commonly used supplements among both adults and children in the United States .
The Sleep Foundation explains how melatonin works:
The circadian rhythm is our body’s internal clock that maintains and regulates our daily functions. One of the functions of the circadian rhythm is to control our body’s sleep-wake cycle. Melatonin, a naturally produced chemical, aids in regulating our sleep cycle. The brain begins to release melatonin mid-to-late evening and continues production throughout the night. Melatonin signals to our body that it’s time for sleep and causes us to wake up in the morning when the brain stops producing melatonin.
Our body’s release of melatonin can become dysregulated and/or decrease in production. People who work non-traditional shifts, have jet lag, or suffer from insomnia can have abnormal melatonin release patterns. Melatonin is sold as a supplement over-the-counter in many pharmacies. Taking melatonin 30-60 minutes before bedtime, when the body should naturally be producing its own melatonin, resets the body’s sleep-wake cycle to get back on a normal rhythm.
The National Sleep Foundation says it's a myth that melatonin makes you fall asleep. But it does signal the brain that sleep time is coming, and its release into your bloodstream makes it easier to sleep overnight.
It is false that melatonin is addictive. But the foundation says if you take too many supplements of it, your body may start producing less melatonin.
The author of the book Why We Sleep discusses melatonin and tells how to take it correctly.
Some people say you need to take it long term. The foundation says:
Myth. For most people, taking melatonin supplements for a short period of time, such as 1-4 weeks, is all that is needed to get the body back on a normal sleep cycle and able to produce its own melatonin. Melatonin does not need to be taken long term because the body can produce it by itself.
Another misconception is that melatonin does not have side effects. In some people it causes dizziness, headaches, drowsiness, and nausea. Though the following side effects are rare, it can cause anxiety, irritability, and reduced alertness when you wake up. It can also interact with medicines, so talk to a doctor or pharmacist before you take it.
Melatonin is being studied for other possible uses besides as a sleep aid, including in treating ADHD, seizures, psychiatric disorders, dementia, high blood pressure, headaches, stomach issues, and pain. Some of the data for benefits for these conditions is conflicting, so more study is needed.
Some say you need melatonin in high doses. That is not true. It is available up to 10 mg, but most people do not see any benefit for anything over 5 mg. VALI Sleep Well  has 3 mg of melatonin, plus several other substances that are very beneficial in getting a good night's sleep.
VALI Sleep Well has nine other ingredients that we formulate for their calming, sleep-inducing qualities. They are:
A good night's sleep starts with sleep hygiene or practices. The first thing is to practice a good routine that works for you that helps you get to sleep. The CDC says  good sleep hygiene consists of:
The beauty of melatonin and VALI Sleep Well is that you don't become addicted to it like some pharmaceutical sleeping pills. And the calming, anti-anxiety ingredients of VALI Sleep Well can carry over into your daily life. And the ingredients come from nature.
by Tina Sendin
As human beings, it is natural for us to have “one of those days” when we seem to lose mental clarity, memory or focus. There can be a variety of reasons, but know that it certainly is normal to feel like we’re not managing our focus and time as much as we’d want to.
While self-motivation is highly important in achieving goals, there are other ways to soldier on even when we feel like just staying in bed. Here are 5 ways to motivate yourself into action:
by Tina Sendin
Mood swings are very common among menstruating women. Crying spells, anxiety attacks, “hangry” moments, sudden outbursts, and snapping on the smallest of things – name it! Fortunately, there are various ways to relieve uncontrollable emotional ups-and-downs while “on code red.” Here are 7 ways to find relief from PMS mood swings.
by Tina Sendin
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