A simple internet search reveals that 6 out of 10 people aren’t getting enough rest, and a good number of them are in search of an alternative to medication. For many, the sleep-aid Melatonin has become a popular choice. However, concerns are now surfacing regarding the supplement's safety and long-term effects. Here at Nutrient Sense, we have come to realize the benefits of a natural plan of action rather than one that is created in a lab. 

Melatonin Supplements: A Word Of Caution
Natural melatonin is a hormone produced within the body that plays a role in sleep. A healthy body is able to sustain the hormonal balance needed for a restful night. So, for the occasional sleepless night due to jetlag or a routine change, a melatonin supplement appears to have no serious side effects. However, there are growing concerns as to whether the long-term use of this supplement is a safe choice.

There are two forms of melatonin supplements. One is made from the pineal gland of animals and the other is artificially produced in a lab. Many choose the synthetic over the animal-sourced type due to possible contamination. Nonetheless, research is just beginning to explore the potential side effects of this sleep aid - in any form - such as hormonal imbalance, reproductive disruption, and the less serious reactions: fatigue, headache, nausea, and bedwetting. In any case, when considering whether to use the supplement, a personal search for information is wise.


Sleeplessness: The Answers Begin At The Root
Science teaches us that sleep is crucial to our overall health and well-being. A lack of sleep has been associated with a wide array of issues from hormone imbalance to lowered immune function. By taking a closer look at possible root causes, it becomes clear that factors within our environment (i.e., illness, unhealthy diet, pre-sleep activity)  may well be contributing to our body's lack of melatonin production. The good news is, solutions for boosting melatonin naturally might easily be within our control through diet changes, bedtime habits, and yes, whole food and herb-based supplements.


Foods That Support Better Sleep
Every choice we make during the day affects how we will sleep each night. From our food and supplements to our bedtime routine. Here are a few suggestions that may contribute to natural melatonin production. Note: it’s best to ensure that all food choices are organically-grown and GMO-free.

Sprouted grains, nuts, and legumes - Sprouting foods like oats, chia seeds, and beans helps to lower phytates which are found to decrease sleep-promoting nutrients like magnesium, iron, and protein.

Free-radical inhibiting foods that are rich in antioxidants like bananas, broccoli, and kale, help you to fall asleep faster and stay asleep longer.

Beneficial fats such as polyunsaturated fats found in sunflower seeds, walnuts, and wild-caught salmon and cod are found to increase melatonin, the sleep hormone.

Healthy proteins sourced from wild-caught fish, free-range poultry, beef, and unprocessed dairy are found to support a healthy sleep cycle.


Foods To Avoid Before Bed
 Along with the obvious culprits like caffeine and alcohol, there are a few foods that ruin a good night’s sleep and are best avoided.

• Chocolate is often high in sugar and contains a fair amount of caffeine.

• Tomatoes actually contain melatonin. However, they are highly acidic and can create trouble for those dealing with sensitive stomachs.

• Citrus fruits are often high in sugar and contain a natural diuretic that can cause multiple trips to the bathroom during the night.

• Spicy foods may cause indigestion and worsen acid reflux and heartburn.


Food-Based And Minimally Processed Supplements For Better Sleep

Not all supplements are created well. With the modern diet often being toxin-rich and nutrient-poor, it may be wise to become informed about those that may be of benefit when dealing with sleep issues.

Bone Broth from organic sources contains the amino acid glycine, which is found to be an effective sleep promoter.

Transdermal Magnesium - With many forms of oral magnesium supplements being found to cause intestinal upset, topical magnesium has been found to raise magnesium levels and help to regulate neurotransmitters directly related to sleep.

Omega 3 (DHA) fatty acid which is animal-sourced and unrefined, has been found to increase the length and quality of sleep.


Bedtime Habits
For natural melatonin within our bodies to be activated, our habits at bedtime can be a determining factor. It’s best to turn off electronic devices (blue light) and eliminate loud noises for at least 30 minutes before bed. All are essential for creating an environment where your body's own melatonin can begin its nightly work.


Is CBD Beneficial For Sleep?
People have long used the hemp plant for sleep-related issues. Some find that using a whole spectrum CBD product before bed helps to create a sense of calm and relaxation conducive to sleep. The scientific community has been involved in studying the newly discovered human endocannabinoid system (ECS). This health balancing regulator helps to maintain, among many functions, the body’s sleep and wake cycle. What’s more, it's just beginning to learn how plant-based cannabinoids like CBD can be used to support the ECS. 

Here at Nutrient Sense, we believe that our bodies respond well to whole foods and food based supplements. Science is teaching us that Nature might just have a better answer when it comes to a good night's sleep.