Is Your Sleep Out Of Whack? Reset With These Natural Ideas

The question is, what do you do about it? Hot tip—waiting for things to sort themselves out isn't always a great idea. The effects of ongoing sleep inconsistency cascade across our overall well-being. Studies have shown that irregular sleep can impact everything from metabolism1 and immunity2 to our mood3 and even work performance4.

When it's dark out, the SCN instructs the pineal gland to produce melatonin, the sleep-promoting hormone. Inversely, if it's light out, the SCN suppresses the synthesis of melatonin. This circadian rhythm is sensitive to the environment by design—so it's no wonder time changes or the occasional late bedtime can wreak havoc. If your sleep schedule is feeling off-kilter, consider this the perfect time to find support like Natrol's Melatonin (available in 1 to 10 mg) or other natural ideas.*☨ Your sleep reset starts here.

As a 100% drug-free option, Natrol's Melatonin Gummies (available in 1 to 10 mg) can help adults fall asleep faster and stay asleep longer.*☨ They're made with clean ingredients, meaning no synthetic dyes and no artificial flavors, sweeteners, or preservatives. If it's been a while since you've woken up refreshed, this tip is for you.*☨

Keeping things dark in the evening will help your body do its thing as far as natural melatonin production. But how you broach your mornings is also relevant. Studies6 show that exposing your eyes to morning light can help regulate the sleep-wake cycle, thereby promoting sleep quality. They also show that morning light suppresses melatonin production and increases cortisol6—in other words, helping you feel less sleepy and more alert to take on the day. 

If your sleep schedule has been on the rocks, consider spending more time outside. Enjoy a brief walk, take your work outside, or exercise outdoors. Research7 indicates that spending time outdoors (soaking up the natural daylight) can help you sleep earlier, longer, and better. Studies8 have even found that spending more time outside during the day is correlated with an earlier bedtime. 

Natural light has a strong effect on your natural sleep-wake cycle, but so does the artificial light of your screens. Because your circadian clock is even more sensitive to light changes in the evening, working late at night isn't so ideal. Studies have confirmed that the light from LED screens can disrupt your body's melatonin secretion. If answering late-night emails has left you staring at the ceiling, consider taking Natrol Melatonin Gummies (available in 1 to 10 mg) to fall asleep faster (and stay asleep longer).*☨

Grown-ups need a consistent and early bedtime too. Studies have found that an irregular bedtime has a negative impact on sleep quality. If you've fallen off your sleep schedule, going to bed and waking up at the same time every day is your first step. Not only will regularity help your sleep quality, but sleep consistency has been associated with overall well-being—brain health, heart health, and beyond.

By now, the importance of regular and plentiful sleep is standard counsel when it comes to well-being. Unfortunately, life doesn't always serve up the perfect night of sleep. The good news is—whether it's been a few nights or weeks of tossing and turning, it's never too late to reset your sleep. Whether it's a simple (and tasty) melatonin gummy or enjoying some extra hours outdoors, you're just a few steps away from a new and restful rhythm.