What to do when you can’t sleep and have to get up early

Sleep is critically important to the functioning of the brain and influences how neurons communicate with each other. The brain is very active while we sleep during that time even toxins are eliminated. It is difficult if we aren’t sleeping well and have to get up early. 

Melatonin is an important hormone secreted by the pineal gland that is elevated during sleep and assists circadian rhythm regulation. Circadian rhythms are the process that controls the sleep-wake cycle and repeats around every 24 hours. Circadian rhythms are disturbed by stress, crossing time zones and changing work shifts. Melatonin is key and essential to keep maintained in the body. Research shows that there is a connection between sleep, the function of the pineal gland and melatonin levels. Melatonin levels are low in the aging population, but also at puberty. 

What are ways to improve sleep? 

  • Reduce stimulating foods and beverages after 2 pm 
  • Relax before bedtime 
  • Eat healthy 
  • Add exercise to your daily life 
  • Be sure your pillow and mattress are suitable and comfortable. 

A few supplements that have been shown to help provide a restful sleep are melatonin and glycine. Individuals who have health conditions or are on medication should check with their doctor prior to taking these supplements. 

Chronobiotic compounds such as melatonin have an effect on the melatonin receptors in the suprachiasmatic nucleus (SCN) (Morin SM et al, 2019) and helps one to sleep (Malhotra S et al, 2004). Melatonin also provides support to the immune system and blood pressure (Claustrat B, Leston J, 2015). 

There have been many human clinical studies performed administering melatonin. In a double blind study, melatonin taken 2 hours prior to bedtime helped individuals to fall asleep faster and improve sleep quality (Kurdi MS, Muthukalai SP, 2016). 

Glycine is an amino acid that has been shown in research to increase serotonin levels and helps one to sleep well, even when sleep is disturbed. Glycine can help one to have a sound sleep (Kawai N et al, 2015). The human body produces glycine from different amino acids, but it is available in foods high in protein. and in dietary supplements. 

One clinical study showed that glycine reduced daytime sleepiness and helped to improve memory recognition (Yamadera W et al, 2016). 

Another clinical study showed that individuals that took glycine before bedtime, significantly improved how they felt in the morning after (Inagawa K et al, 2016). They felt less fatigue and more lively, peppy and clear headed. 

Glycine has other health benefits also, such as improving the body’s ability to utilize nitric oxide, which helps improve blood flow and reduces blood pressure (Hafidi ME et al, 2004). 

Other compounds that have been shown to help relax the body are L theanine, passionflower, valerian and ashwagandha. 

In summary, sleep is very important for many physiological functions including cognitive and memory. There are things that you can do to improve sleep such as reducing stimulating foods and beverages and exercising regularly. A couple compounds that have research to show that they help with sleep are melatonin and glycine.

This article is for educational purposes only and is not intended to diagnose, treat, cure or prevent any disease. It is not for advertising purposes. 

to diagnose, treat, cure or prevent any disease. 

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