Take charge of your health – Sleep Better Tonight
Would getting a good night’s rest be a dream come true? Making just a few simple changes will help you wake up rested and refreshed.
Crazy, overbooked schedules seem like such a fact of life that you may accept constant fatigue as normal. The obstacles to soothing shut-eye could be anything from a child who keeps you up at night to housework to a power point project for a big on-the-job presentation. Women, particularly working women are in a horrific state in terms of rest. They don’t even play catch-up on the weekends because they are busy doing other things, some people even take pride in how little they sleep, seeing it as a sign of hard work.
But when you become chronically sleep-deprived, you lose self-awareness and don’t even remember what it feels like to be well rested. Activities like driving are downright unsafe when you can’t keep your eyes open. Even if things aren’t quite that bad, there’s no arguing that life’s everyday annoyances are much harder to deal with when you’re tired. Here are some lifestyle habits you can adopt to get a better night’s sleep – and wake up ready to conquer all that’s on your plate.
Learn to read your body’s clock
The circadian clock in your brain decides what time you need go to bed and get up, and we’re not all on the same schedule. If your body wants you to go to bed at midnight, then trying to go to sleep at 9 p.m. means it will be difficult to sleep. Of course, sleeping according to your own body clock can be challenging when you have to be up at a certain time in the morning because due to a job or kids, but as much as possible, turn in for the night only when you’re sleepy.
Make your bedroom a sleep haven
Stack the odds of getting a good night’s rest in your favor by ensuring that your bedroom is conductive to sleep. Here are some ways to turn it into a nocturnal sanctuary:
• Dedicate your bedroom to sleep and intimacy. It shouldn’t be a place to pay your bills or eat meals.
• Remove TVs and laptops from the bedroom. One study has shown that lighted screens with stimulating content might interfere with the production of melatonin, a hormone the body makes that can aid with sleep and that helps regulate our biological clocks.
• De-clutter. A messy environment can be both a symptom and a cause of stress or depression.
• Make sure it’s dark. Light is a powerful time cue: It affects your hormones and wakes you up. Use close-fitting blinds or curtains to help keep outside light from leaking in, or try wearing an eye mask.
• Set the alarm, then turn the clock to face away from you. If you wake up during the night, you won’t be tempted to constantly check the time and stress out further about how much sleep you’re losing.
• Keep it quiet. If you live in a noisy neighborhood, simple foam earplugs from the drugstore can help. Alternatively, try a white noise machine (in summer you can get the same effect from a fan or air conditioner).
• Don’t let your pets sleep with you. A report from the Mayo Clinic Sleep Disorders Center revealed that about 60 percent of pet owners allowed pets in the bedroom and over half of them had disturbed sleep as a result.
• Baby will sleep. Once your child is sleeping through the night, try to get back to your old sleep habits. Many moms have trouble nodding off.
• Make things dark. If you can’t keep outside light out of the bedroom, use an eye mask. Light affects your hormones and wakes you up.
Pure Rest, USANA’s melatonin supplement, is designed to support the body’s natural sleep and wake cycles. One tablet provides 2mg of ultra-pure, pharmaceutical grade synthetic melatonin.
What is melatonin?
Melatonin is a naturally occurring hormone. In humans, melatonin is produced in several tissues, including the brain (pineal gland), retina, and GI tract. In the brain, melatonin synthesis is stimulated by darkness. Once synthesized, it enters the blood stream and acts as an endocrine hormone involved in sleep regulation and a number of other cyclical physiological functions. Daily biological rhythms thought to be influenced by melatonin include activity and sleep, core body temperature, immune function, antioxidant defenses, blood pressure, feeding, and glucose regulation.
Please note that melatonin supplements are not sleeping pills. Oral melatonin supplements support the human body’s natural circadian rhythms and promote healthy sleep. When taken an hour before bedtime, melatonin supports the natural rise in melatonin that typically occurs before sleep.
Can I use USANA Pure Rest if I take prescription medication or have an active medical condition?
Melatonin may not be compatible with certain medications or medical conditions. Please consult your physician before using Pure Rest if you are pregnant, nursing, taking a prescription drug, or have a medical condition.
Does USANA Pure Rest contain any animal by-products?
Animal by-products are not used in Pure Rest (the melatonin is synthetically derived).
Is USANA Pure Rest a sleeping pill?
Pure Rest is not a sleeping pill.
Is it safe to take more than the recommended amount of Pure Rest tablets?
USANA can only recommend that you follow suggested serving sizes and other directions as they appear on product labels.
That said, please note that Pure Rest tablets are scored so you can easily use a half-dose if you find it more appropriate.
When should I take Pure Rest?
Generally, melatonin supplements work best if taken within an hour of bedtime.
(Given the intended purpose of melatonin supplements, individuals should not drive or operate machinery while using Pure Rest.)
Who should use Pure Rest?
USANA Vitamins Pure Rest is designed for adults interested in improving the quality of their sleep, as well as those who appreciate the link between quality sleep and overall health. Because melatonin production and sleep quality generally decline with age, melatonin supplements also tend to be popular with individuals over the age of 50.
A number of studies confirm melatonin as an effective way to address jet lag. As such, it is a popular choice for individuals who travel extensively.
Pure Rest is not appropriate for children. Please consult your physician before using Pure Rest if you are pregnant, nursing, taking a prescription drug, or have a medical condition.