Wellness Facebook
Hot wellness:

3 Tips to Sleeping Well to Feel Well

1 2 3

Sleep is one of the most underrated ways to improve your overall health and well-being. We regularly deny ourselves the repair and recovery sleep offers us in favor of late nights or pulling all-nighters (perhaps in a nostalgic throw-back to our 20s!).

However, a sleep deficit, especially over a longer period, can be seriously detrimental to the body. When the body is stressed through a lack of sleep, it keeps the body on a high-alert mode, this causes an increase in the hormone Cortisol. Cortisol keeps your body in a state of “fight, flight or freeze”. This state of being is unconducive to getting a good night's sleep, and this can trigger a cycle of sleep deprivation.

There are many factors to take into account, some of which will be explored later in this article. To get things going in the right direction, here are 3 short tips for sleeping well, and feeling well.

  1. If you don’t already have a bedtime routine, create one! A bedtime routine may include: turning off digital equipment at least an hour before bedtime, having a relaxing bath, drinking a herbal tea infusion, avoiding anything caffeinated at least 3-4 hours before you intend to sleep, avoiding an intense exercise session at least 2-3 hours before bedtime. Whatever your bedtime pattern may involve- it should suit you, and the aim should be to relax you and prepare you for sleep.

  2. Read. Reading is an effective way of helping your body wind down for the evening. It can be a favorite book or just anything that you enjoy reading. You can't move around while reading and so this helps to settle you in one place, helping you to "switch off" from the day.

  3. Avoid a heavy meal or alcohol before you sleep, ideally at least 3-4 hours before. A heavy meal can impact your digestive processes before you sleep, and alcohol can dehydrate you. Ideally, a light meal 2-3 hours before you sleep is more comfortable for your digestion, and water or herbal infused tea can help to keep you hydrated and relax you. Point to note! Don't drink too much fluid before bedtime otherwise you'll be making numerous visits to the bathroom through the night! Aim to hydrate yourself well through the day.

Hopefully, these small, sharp tips can assist you to better sleep moving forward. If you feel like you need some assistance in the form of supplementation, PureBulk has some effective ones for you!

PureBulk offers a variety of over 250 pure nutritional powders, oils, and capsules, as well as the tools necessary for you to accurately measure your supplements and create your custom supplement blends and formulations using PureBulk’s purest ingredients.

Two of these are notably some of their most popular supplements: Melatonin Powder and Pure Sleep Generation 2.

So! If you have been struggling to get the most out of your sleep, or have had a lifestyle change that has impacted your natural sleep pattern, read on!

Firstly, Why is Melatonin so Important for your Well-Being?

Melatonin is a hormone synthesized and secreted by the pineal gland. Melatonin production helps to regulate your circadian rhythm, this is also known as the body’s internal clock.

The crucial role of Melatonin for your body is to synchronize the sleep-wake cycle, this is the pattern of time spent awake and asleep every 24 hours. Darkness triggers melatonin production in the body, while light inhibits it. This is why you start to get sleepy as day turns to night.

Many factors can affect Melatonin production within your body, thereby affecting your sleep-wake cycle. As you may imagine, a poor sleep-wake cycle means your body will not receive adequate rest, repair, or recovery- whether this is from your usual daily activity, work, or fitness regimen. A sleep deficit can also make you prone to stress, and digestive issues, lower your immune function, and also affect your weight.

Main facts of Melatonin!

Melatonin synthesis begins with l-tryptophan. L-tryptophan is an essential amino acid that the brain converts into 5-HTP. From there, the brain uses 5-HTP to make serotonin. Serotonin is a neurotransmitter that helps stabilize mood and sleep. It’s also the precursor to n-acetylserotonin, which the body uses to synthesize melatonin.

  • Once secreted by the pineal gland, the suprachiasmatic nucleus (SCN) regulates the timing of melatonin’s release.

  • Darkness increases melatonin production, which sends signals to receptors in the brain that it is time to sleep.

  • Melatonin also promotes relaxation by binding to receptors to reduce nerve activity. Melatonin can also reduce dopamine, a hormone that helps individuals stay awake throughout the day. Conversely, daylight suppresses melatonin production and signals that it is time to wake up.

Melatonin for sleep

“Daylight isn’t the only source of light that can stimulate the retina. Watching TV before bed or scrolling on a cell phone can delay melatonin production and disrupt the natural sleep-wake cycle. These devices emit blue light, which can trick the brain into thinking it is daytime. Even bedroom lighting can suppress and shorten the overall duration of melatonin production. This disrupts the body's perception of night duration and dysregulates its circadian rhythm”- PureBulk

  • Shift work can disrupt the sleep-wake cycle, working when it’s dark or during typical sleep hours goes against the body’s natural sleep-wake cycle.

  • Exposure to fluorescent lights in the evening disrupts melatonin production.

  • Another well-documented melatonin disrupter is jetlag. Jetlag occurs when you cross multiple time zones, the internal clock doesn’t match up to the time of your new location. Essentially, it affects your circadian rhythm.

  • Melatonin production decreases with age which can cause poor or erratic sleep in older adults.

So how can we ensure we are receiving enough Melatonin?

Melatonin is excellent at regulating circadian rhythm when an individual’s internal clock is no longer in sync with its natural light-dark sleep cycle (most likely due to jetlag or shift work).

Melatonin supplements can help reset circadian rhythm and regulate the sleep-wake cycle by increasing melatonin levels. Melatonin supplements reduce how long it takes to fall asleep and increase overall sleep duration. Melatonin supplementation can help decrease the body’s core temperature as well, which promotes a faster onset of sleep.

PureBulks’ Melatonin Powder is free of sugar, soy, dairy, yeast, gluten, corn & additives.

Directions:  As a dietary supplement, take 1 to 3mg before bedtime, or as directed by a physician. (An accurate gram weight scale is recommended to ensure the correct dose).

“Restful, restorative sleep is critical for your health, but many people are in a chronic sleep deficit. Catching up on sleep isn’t as easy as it sounds, either. Taking a nap or sleeping in on the weekends isn’t enough to overcome a workweek’s worth of sleep debt. Recovering one hour of lost sleep can take up to four days, and it takes up to nine days to get out of a sleep deficit”- Pure Bulk

Pure Sleep Generation 2

As noted above, Melatonin is a well-known sleep aid, but it may not be right for everyone. For instance, Melatonin is produced naturally but it does decrease with age, for this reason, the elderly may find relief for a better night’s sleep with a melatonin supplement. However, melatonin isn’t a good solution for chronic sleeplessness. Persistent sleep issues may worsen with long-term melatonin use. Persistent sleep issues may be caused by stress or overwork, for instance.

The human body responds to consistent daily melatonin use either by building resistance or becoming dependent on it- either way, it doesn’t offer a viable, healthy solution! This is where this supplement, Pure Sleep, comes in.

Clif High's PureSleep is a proprietary blend of ingredients created to promote restorative sleep. If you have been suffering from sleep debt and you are on the lookout for a sleep aid without melatonin, look no further!

“This non-habit-forming sleep aid is gentle with no hang-over effects the following day. The formula promotes digestive well-being and facilitates a smooth entry to sleep. Waking fresh and energized for the day ahead with every use, the Pure Sleep formula will not build up in the system nor affect daytime performance”- Pure Bulk


Here are some of its many benefits:

PureBulk Prides itself on the affordability and purity of their products

In addition to purity, quality is also essential to PureBulk. All their products are thoroughly tested by well-established, third-party laboratories here in the United States before they are sold to you.

“PureBulk supplies you with a pure, simple, and un-altered supplement without any of the flavors, anti-caking agents, or additives you find in virtually all other dietary supplements. With this simple idea and an innovative and economical way of shipping items internationally and domestically for less, PureBulk has built up a loyal customer base- worldwide”- Pure Bulk

* In partnership with our friends at Pure Bulk* Photo courtesy of Pure Bulk
* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. 

* The information available on ewellnessmag.com, including text, graphics, and other materials is for informational purposes only. Reliance on any information in ewellnessmag.com is at the user's own risk. Sponsored product placement may appear in the article. The visitor of this website acknowledges that the information available on or through ewellnessmag.com is not and is not intended to be a substitute for professional medical advice. Copyright © 2022 Brawo Press, Inc. All rights reserved.

Rating: 2 votes Current score: 5

Comments / 0

You must be logged in to add a comment ... → Log in | Register