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Secrets to Better Sleep with Melatonin

July 09, 2024 4 min read

Secrets to Better Sleep with Melatonin

Tired of tossing and turning all night? You're not alone. In our go-go-go world, catching some quality sleep can sometimes feel like an elusive dream. But sleep isn't a luxury, it's a necessity. It fuels our brains, regulates our moods, and keeps our bodies running smoothly.

Luckily, supplements like melatonin can help us improve sleep quality and finally get the rest we deserve. 

In this blog post, we’ll explore the benefits of melatonin, answer some common questions, and compare melatonin to other popular sleep aids such as magnesium and ashwagandha.

 

The Benefits of Melatonin: What It Is and How It Works

Melatonin is a hormone that is naturally produced by the pineal gland in the brain. It plays a key role in regulating our sleep-wake cycle, also known as the circadian rhythm. 

Melatonin levels usually rise in the evening when it gets dark, signaling to our body that it's time to wind down and prepare for sleep. In contrast, melatonin levels drop in the morning, helping us to wake up and stay alert throughout the day.

 

Dreaming of Better Sleep? Melatonin Can Help

Yes, melatonin can significantly improve sleep quality, especially for those who have difficulty falling asleep or maintaining a consistent sleep schedule. Research has shown that melatonin supplements can help reduce the time it takes to fall asleep, increase total sleep time and improve overall sleep quality. This makes melatonin an effective and popular choice for people struggling with insomnia, jet lag or shift work-related sleep disorders.

 

Timing is Everything: When and How Long Before Sleep to Take Melatonin

Timing is crucial when taking melatonin supplements. For optimal results, it is recommended to take melatonin 30 minutes to an hour before bedtime. This allows the supplement to boost your melatonin levels at the right time and help you fall asleep more easily.


Magnesium is another supplement known for its sleep-promoting properties. It helps regulate neurotransmitters and can have a calming effect on the body, which can improve sleep quality. However, when comparing melatonin and magnesium, it appears that melatonin is more suitable for people with problems falling asleep or irregular sleep patterns. Magnesium, on the other hand, may be more suitable for people who suffer from muscle cramps or anxiety-related sleep disorders.

 


Can you take both magnesium and melatonin?

Yes, you can take both magnesium and melatonin together to improve your sleep quality. Magnesium helps to reduce stress and anxiety and creates a calm state that promotes sleep, while melatonin signals to your body that it's time to sleep. 

Take magnesium about an hour before bed. This will give it time to take effect and help you relax. Melatonin should be taken 30 minutes to an hour before bed, aligning with your natural sleep cycle. Taking both supplements can be a powerful combination that provides more relaxation and better quality sleep. 

 

 

The Battle of Relaxation: Melatonin or Ashwagandha?

Ashwagandha is an adaptogenic herb traditionally used in Ayurvedic medicine to reduce stress and promote relaxation. It helps manage stress by lowering cortisol levels, which can improve sleep quality by reducing anxiety and stress-related sleep disturbances. On the other hand, melatonin is a hormone that regulates the sleep-wake cycle, making it particularly effective for those who have trouble falling asleep or maintaining a regular sleep schedule. Melatonin is ideal for addressing insomnia, jet lag, and shift work-related sleep problems. Together, these supplements offer a comprehensive approach to better sleep by addressing both the physiological and psychological aspects of sleep disturbances.

 

 

Can I Take Ashwagandha and Melatonin Together?

Yes, you can. Melatonin helps regulate the sleep-wake cycle, while ashwagandha reduces stress and promotes relaxation. This combination creates a synergistic effect that can improve overall sleep quality. For best results, take melatonin 30 minutes to an hour before bedtime to align with your natural sleep cycle, and ashwagandha 1-2 hours before bed or in divided doses throughout the day to manage stress levels. 

 

 

Melatonin Gummies: A Delicious Way to Improve Sleep

At AAVA, we understand the importance of a good night’s sleep. That’s why we’ve launched our new Melatonin Gummies, designed to make taking melatonin a tasty and convenient part of your nightly routine. Each gummy is carefully formulated to provide the right amount of melatonin to help you fall asleep faster and enjoy deeper, more restful sleep.

 

Your Perfect Night Routine 

At AAVA, we understand the importance of a good night’s sleep. 

To create an optimal night routine with AAVA’s Melatonin Gummies, start by winding down your day with calming activities such as reading, gentle stretching, or listening to soothing music. Avoid screens with blue light, like phones and tablets, as they can interfere with melatonin production.

Have a light, healthy dinner that is easy to digest, and if you need a snack before bed, choose something light like a piece of fruit or a handful of nuts. About 1-2 hours before bed, take ashwagandha to help reduce stress and promote relaxation. 

One hour before going to bed, take your magnesium supplement. Magnesium helps regulate neurotransmitters and has a calming effect on the body, which can improve sleep quality by relaxing your muscles and reducing anxiety-related sleep disturbances.

As you prepare for bed, dim the lights and create a calm environment. Brush your teeth and change into comfortable sleepwear. Approximately 30 minutes to an hour before you plan to sleep, take your AAVA Melatonin Gummies. This will help signal to your body that it’s time to wind down and prepare for sleep.

Aim to be in bed and ready to sleep shortly after taking the gummies. Ensure your bedroom is cool, dark, and quiet to create the ideal sleep environment.

By following this routine and incorporating AAVA’s Melatonin Gummies, along with ashwagandha and magnesium, you can enhance your sleep quality and wake up feeling refreshed and rejuvenated. 

Consistency is key, so try to stick to your routine every night for the best results.