How to use a Sleep Aid for Insomnia and Jet Lag

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Woman experiencing a great nights rest using a sleep aid of melatonin from Cooper CompleteNatural sleep aids, like melatonin, are a common alternative to prescription strength sleep medication when looking for help to deal with insomnia or jet lag. Attempting to adjust to time changes—whether it’s the twice-a-year time change or traveling to a different time zone—can wreak havoc on our sleep schedule without the proper sleep supplements. Most adults experience insomnia or sleeplessness at some point in their lives—an estimated 30-50 percent of the general U.S. population has suffered from acute insomnia, and 10 percent has chronic or long-term insomnia.

At Cooper Complete we offer a physician formulated supplements for sleep including Quick Release Melatonin to help those who have difficulty falling asleep, and Prolonged Release Melatonin for those who can fall asleep quickly but then have difficulty staying asleep. Understanding how lifestyle impacts sleep and how natural sleep aids can help set new sleep regimens and fight Insomnia in daily life and jet lag when traveling. Here are the facts on insomnia and jet lag and how sleep supplements can help you take control of your sleep.

Insomnia

What can cause Insomnia?

Insomnia is characterized by difficulty falling asleep, staying asleep or waking up too early in the morning. The cause is varied, from psychological issues to medical conditions to environment:

· Anxiety · Snoring spouses · Poor bedroom environments · Shift work
· Stress · Jet lag · Frequent bathroom visits · Depression

 

These are a few of the most common factors that influence a person’s ability to attain restful sleep.  Here are a few tips for a sleep-friendly lifestyle which is one of the most effective ways to consistently maintain a healthy sleep schedule.

5 Sleep Tips to Combat Insomnia

Insomnia can be hard to fight, but with some of our sleep tips, you might just find yourself getting a good nights’ rest.

  1. Exercise: According to the National Sleep Foundation’s 2013 poll, more than three-fourths of self-described exercisers say their sleep quality was very good or fairly good as compared to slightly more than one-half of non-exercisers. It is important to be mindful of what time of day you choose to exercise. Exercising within two hours of bedtime may stimulate you and cause trouble falling asleep. Also, consider what type of exercise you choose. While cardiovascular exercise early in the day helps sleep, activities such as yoga, tai chi and mindful relaxation have shown to improve sleep quality and decrease symptoms of insomnia and fatigue when practiced later in the day or evening.
  2. Diet: Avoid large meals and excessive fluids before bed. Also, avoid caffeine and alcohol approximately six hours before bedtime. Using alcohol as a sedative can be extremely misleading since the side effects of alcohol consumption are usually more detrimental to the natural sleep cycle.
  3. Lifestyle: Maintain a regular sleep schedule and do everything possible to stick to it. Keep a sleep log, so you can see patterns over time. Shut down electronic devices—email, texting, Facebook, as well as TV—well before bedtime, and have a routine in place to tell your body bedtime is coming. The routine might include a warm bath, listening to calming music or a relaxation tape or a bit of light reading.
  4. Visit Your Doctor: Acute or mild insomnia can often be prevented or treated by practicing good sleep habits, but if your insomnia persists or becomes severe, talk with your doctor about the problem. Your doctor will understand your individual health circumstances and is best qualified to determine what sleep aids (if any) are appropriate. Depending on what triggers your insomnia, behavior therapy may also be a suggested treatment.
  5. Consider a sleep aid: If lifestyle changes do not alleviate your restless nights, sleep aids may be another tool to help you get the rest you need. Two natural sleep aids scientifically shown to have benefits are Melatonin and Magnesium. These can be great options when fighting insomnia. Read more about Sleep Supplements.

Using the Sleep Aid Melatonin for Insomnia

Melatonin is typically taken 30 to 60 minutes before bedtime. Unlike many prescription sleep aids, melatonin doesn’t increase drowsiness or have a “hangover” effect the following day. However, there have been reports of vivid dreams. Because melatonin is a hormone, testosterone and estrogen metabolism may be affected. For this same reason, women who are pregnant or couples who are attempting to conceive should not take melatonin.

Fighting Jet Lag with the Sleep Aid Melatonin

Jet lag is the disruption of the circadian rhythm (commonly referred to as the body clock) in relation to the external environment is an inevitable consequence of rapid travel across multiple time zones.  This problem affects people of all age groups but at times has an amplified effect on the elderly, who have a slower recovery rate compared to young adults.

However, melatonin applied correctly with a traveler’s schedule can reduce the rate needed for recovery by decreasing the time needed to adjust their body clock.  According to research, the example below is a method of combatting jet lag with melatonin:

Combining melatonin and light therapy at appropriate times can mitigate these symptoms of jet lag. The timing of light or melatonin administration should be tailored to the individual’s body clock at the time of departure to gradually shift the body clock to that of the new time zone. For example, with a three-to six-hour hour eastward time zone change, such as from New York City to Paris, France, travelers should receive bright light on the day before and on the day of departure in order to advance (shift) rhythms. They should avoid evening light exposure, which delays circadian rhythms.

Melatonin should be administered in the mid-afternoon of the departure city (at approximately 3 p.m.) to mimic an approximate bedtime in the destination city (at approximately 9 p.m.). On the day of arrival, travelers should avoid evening light and should take melatonin at the new bedtime in the destination city. Circadian rhythms should advance by one to two hours each day with time zone changes, and melatonin can be taken one to two hours earlier each day until the traveler has adjusted.

For most, melatonin supplements are safe in low doses for both short-term and long-term use. As with all supplements, we recommend consulting your doctor before starting something new.

Article provided by Cooper Complete team.

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