Sunday Supplement: Something to Sleep On

Think I’ve solved my occasional sleepless nights with one tiny little supplement called Melatonin.

Taking 3-5mg of melatonin sublingually (I prefer dissolving a tablet under the tongue for faster absorption), along with two Magnesium Citrate softgels before bed has helped me tremendously to having a more restful sleep.

Most people know about melatonin and have most likely either taken it or have considered taking it.  But just in case… let’s have a look at the benefits vs risks.  In general it’s a lot safer than taking a regular sleeping pill if you’re having trouble dozing off.  Plus, it won’t leave you feeling listless the next day.

MELATONIN

Discovered in 1958, melatonin is a potent hormone naturally produced in the body to help regulate our circadian rhythm, or natural body clock. Light is the switch that controls it: As daylight fades, levels of melatonin begin to rise about 2 hours before bedtime, nudging us to become sleepy. In the morning, when light hits the eyes, it signals the brain to halt melatonin production, and we grow alert.

The hormone melatonin plays a role in your natural sleep-wake cycle. Natural levels of melatonin in the blood are highest at night. Some research suggests that melatonin supplements might be helpful in treating sleep disorders, such as delayed sleep phase, and providing some relief from insomnia and jet lag.

Melatonin is a sleep regulator, not a sleep initiator,” explains Michael Breus, author of “Good Night: The Doctor’s 4-week Program to Better Sleep and Better Health.”

Since the 1980s, dietary supplement makers have billed melatonin made in a lab as a promising sleep aid. But its effects on occasional insomnia are not significant.

Take caution (as with taking any supplements in general):

While short-term use (a few months or less) of melatonin is thought to be safe in healthy adults, it can boost blood sugar, so it is not recommended for people with diabetes, Goldstein says. Taking too much can also lead to bad dreams and grogginess the next day, and it can make many drugs less effective, including high blood pressure medications, seizure medications, and birth control pills, Breus says.

Because dietary supplements are not regulated as much as prescription drugs, quality can vary wildly from bottle to bottle. One recent study found that 71% of melatonin supplements surveyed did not contain exactly what they said on the label. Some had more than four times as much melatonin as indicated, and 26% contained the powerful neurotransmitter serotonin, a chemical found in many antidepressant medications.

Like I mentioned above, I think that taking magnesium (and you can also consider Gaba) along with starting with 3mg. of Melatonin will complete your night cycle.  Trust me; I’ve had many sleepless nights.

Melatonin is generally safe for short-term use. Unlike many other sleep medications, with melatonin you are unlikely to become dependent, have a diminished response after repeated use (habituation), or experience a hangover effect.

No; no hangover effect – that comes from something else.

If melatonin for sleep isn’t helping after a week or two, stop using it. And if your sleep problems continue, talk with your health care provider. If melatonin does seem to help, it’s safe for most people to take nightly for one to two months. “After that, stop and see how your sleep is. Be sure you’re also relaxing before bed, keeping the lights low and sleeping in a cool, dark, comfortable bedroom for optimal results.

One more thing.  “Never go to bed mad.  Stay up and fight” – Phyllis Diller.

Sources:

Web MD

Mayoclinic.org/healthy-lifestyle

Hopkinsmedicine.org

 

Optimum Immune Maintenance

Previously on my Supplement Sunday postings I carefully selected and highlighted certain vitamins and health protocols that act as “superstars” in our bodies natural fight against viruses, especially the ones considered to be Covid Combatants.

I’m not interested in talking about Covid anymore as everyone is sick of being bombarded with news and information about it every single day for more than a year now.  With more vaccines popping up, and more people getting them, we will hopefully be able to get back to regular news of the day, other than you know what?

So in the next historical chapter to come, how do we maintain our immune systems for doing so will certainly be key to getting back on track…

I’m very picky when it comes to ingredients in supplements, so I became intrigued when I learned about a new clinically-tested plant sterol/antioxidant supplement designed to help regulate our immune systems.

Celt Immuno-Care is a proudly Canadian patented supplement formulation that “up-regulates” the immune system when it’s under-performing, as so often occurs just before we get sick, while also “down-regulating” when it over-reacts, as occurs when we suffer from allergies.  I’ve suffered from allergies my whole life but I can honestly say that since I started taking Immuno-Care just over a month now, I’ve noticed I’ve had fewer allergy symptoms.

As far as maintenance of good health goes, it apparently also works as an overall super anti-oxidant.

The company states that taking only one delayed-release gel capsule a day is guaranteed to help fight: seasonal Allergies, Fibromyalgia, Eczema & Psoriasis, Chronic Colds & Flu, Painful Joints & Muscles, Chronic Fatigue, Rheumatoid Arthritis,…and more!

While those are some pretty bold up-front claims, one should not automatically dismiss them out-of-hand without investigating the product further. So to know more, visit their website below. There you will find a breakdown of the ingredients – namely their blend of plant sterols (it’s the only “delayed release” plant sterol supplement available) along with their unique blend of a broad spectrum pine bark derived antioxidant combined with an essential fatty acid complex (Cellasate™).  Here’s an excerpt:

THE CELT NATURALS IMMUNO-CARE® STORY: “STACKING THE ODDS”

The founders and developers of Celt Naturals Immuno-Care®, Alan Fergusson and Jack Davidson, have always had a personal interest in healthy living, maintaining a nutritious diet, exercising regularly, and having a spiritual component in their lives to appreciate the beauty around them.

Alan Fergusson, Founder of Celt Naturals, Calgary, Canada, was a downhill skier for most of his life and an avid proponent of living a healthy lifestyle, having spent many years hiking in back country. He participated in 5 and 8K races and ran on most days to keep fit. Originally developed for Alan, the ingredients in Immuno-Care® have been shown to have a remarkable capacity to alleviate many symptoms related to immune system disorders.

Jack Davidson, Co-Founder of Celt Naturals, is an avid long-distance runner of many years.  He has participated in marathons, enjoys cross-country skiing, and participates in most outdoor sports. Jack’s personal interest in health and nutritional supplements began decades ago, when he too used various supplements for the maintenance of good health and overall wellness.

With the ever-increasing number of viruses, and their ability to mutate at a much faster rate than in the past, it has become increasingly important to maintain a strong immune system. Celt Naturals Immuno-Care® is an all-natural daily supplement that supports and maintains a healthy immune system.

While Immuno-Care® was originally developed to assist with serious illness, Celt Naturals emphasizes that it is not a cure.  However, it is a natural and effective immune system regulator that can help you “stack the odds”… in your favor by accessing available resources, whether traditional, alternative, physical or spiritual. It all begins with taking control. While the road of natural and alternative treatments is much less travelled than of conventional approaches, more and more people believe a natural approach to healing is an option well-worth exploring.