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results for: melatonin

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What Is Melatonin?

How the ups and downs of Melatonin affect your snooze time A hormone that’s made by the pineal gland in the brain, melatonin helps control your daily sleep-wake cycles. Your body’s internal clock (also known as your circadian rhythm) influences how much melatonin the pineal gland makes, and so does the amount of light that you’re exposed to each day. Typically, melatonin levels start to rise in the mid-to-late evening, after the sun has set. They stay elevated for most…

How Much Melatonin Should You Really Be Taking?

Just the right dose can help you sleep peacefully. For the millions of people who have trouble falling—and staying—asleep, melatonin can sometimes be the solution. The powerful hormone is naturally produced in your brain and sends the message to your body that it’s nighttime and time to hit the hay. You can also take it as a supplement—it’s sold over-the-counter at your local drugstore. People commonly make the mistake of assuming that taking higher doses of…

Use Your 5 Senses to Set Yourself Up For Better Sleep

If you often have trouble falling asleep at night, it’s a good idea to assess whether your bedroom is the relaxing sleep sanctuary that you want it to be. Is it dark enough? Quiet enough? Are your sheets and pillows soft and comfortable enough? If you’re confident that your sleep environment is set up to help you get a good night’s sleep,…

Evening Habits That Are Messing With Your Sleep

Stuck tossing and turning when it’s time to sleep? Discover some surprising ways that you might be shortchanging your shuteye in the hours leading up to bedtime—and how to reverse course. You eat dinner too late. Late work hours can lead to late-night dining. But eating like you’re in Europe doesn’t make for quality sleep. That’s because your body does its best digestion when you’re upright—not curled up in bed. Going to bed with a full stomach makes you seven…

How to Overcome 3 Common Sleep-Related Mistakes

Getting enough sleep at night certainly isn’t easy—but it’s not impossible, either. Fixing the following five common mistakes will help you get on the track to better zzz’s. Mistake #1 That afternoon coffee break Some 78 percent of Americans consume caffeine on the regular. And sipping coffee or tea with your breakfast can be a great way to feel more alert as you begin to tackle your to-do list. But another cup later in the afternoon—or worse yet, after dinner—can have…

Good-for-You Foods and Drinks to Help You Sleep Better

Just like some foods can give you a huge boost of energy, others can make you feel pleasantly sleepy, meaning they’re perfect for eating with dinner or as an evening snack. These are five things—three foods and two drinks—that may improve your zzz’s. Whole grain crackers: You’ve probably heard of the sleep-inducing amino acid called tryptophan. It’s in foods like cheese and turkey (that’s why it’s often credited as the reason that Thanksgiving dinner is usually followed…

Spring-Clean Your Bedroom

Want to sleep better, longer, or more comfortably? Now that you’re in spring-cleaning mode, this is the perfect opportunity to assess the state of your bedroom. After all, there may be sneaky factors—such as unwanted light or scratchy bedding—that could be compromising the quality of your slumber. With some simple changes, you can turn your bedroom into a tranquil sleep sanctuary that will set you up for the restorative zzz’s that you want and deserve every night. Check your lighting. Hopefully,…

How to Get Back to Sleep After Your Kids Wake You Up

It’s an unfortunate reality for parents: When your baby or child wakes up in the middle of the night, often, so do you. Whether you’re roused from sleep because you hear your baby crying, your school-age child is sick or had a bad dream, or an older kid is making noise with his nocturnal wanderings, it can be difficult to return to the Land of Nod after these unwanted wake-up calls. Instead, you can end up lying awake, worrying about getting…

Eat to Sleep Better in the New Year

Looking for a New Year’s resolution? How about improving your sleep through your diet? What you eat has more of an effect on how you snooze than you may think. Following these four simple food-related strategies can help you hit the sack better each night and feel more refreshed each morning. Healthy eating leads to healthy sleeping. A diet low in fiber and high in saturated fats could take a toll on your shuteye by decreasing the amount of deep, slow-wave…

6 Caffeine-Free Ways to Feel Refreshed Each Morning

In an ideal world, you’d get the recommended seven to nine hours of sleep a night that you need and wake up each morning feeling ready to conquer the day. Unfortunately, the average American logs just six and a half hours nightly, and that’s before accounting for bouts of insomnia or other sleep disturbances. The bottom line: Waking up feeling energetic may sound like an elusive goal. But it isn’t. Here are six ways to fake it until you make…