How Over Counter Sleep Aids Can Make Weight Loss a Snap
Few of us realize how poor sleep really wrecks our lives.
Over counter sleep aids offer simple solutions to improved sleep quality, reduced stress, increased energy and even weight loss
Your health, wealth & longevity are directly impacted by the quality of your sleep. If your butt is dragging by early afternoon, experimenting with over counter sleep aids recommended by sleep professionals can help your cause.
The good, the bad and the ugly
How poor sleep ends up on your hips and stomach
You’ve heard of sick and tired. What about fat and tired?
Have you ever tried to lose weight but couldn’t seem to make progress? You cut the calories, start an exercise program but the pounds just will not come off. You may be overtired from sleep deprivation.
Being sleep deprived slows your metabolism and messes with your hormones, especially ghrelin and leptin. Ghrelin signals you when to eat. When you are overtired from lack of sleep your body secretes more of it. Not what you want to happen. And leptin is responsible for turning off the hunger switch and wouldn’t you know, being sleep deprived reduces the amount of leptin produced. Now you are eating too much.
Ya get it from both ends.
Get your beauty sleep
We all know the look of a sleep-deprived person. You can instantly spot the puffy eyes, dark circles and washed out, almost grey look to their skin. And we have all been there. Sleep deprivation reduces the circulation of blood in your body and this is the main reason you look like death warmed over after battling a sleepless night.
Poor circulation allows blood to pool under your eyes leaving the dark, bruised look. And bad circulation cannot alleviate the swelling under your eyes because there is too little flow of blood in and out of the area.
You are looking way older than you need to.
You have to get some sleep. But not just any old restless sleep.
You need restorative, deep, relaxing and rejuvenating sleep to reap the associated health benefits.
What is the meaning of life anyway?
Happiness must have something to do with it. Researchers have shown that not only is your physical health affected (more likely to get heart disease, cancer, and diabetes with chronic poor sleep) but your emotional health suffers as well.
The story is not getting any better. Not only are you more likely to get a chronic, debilitating disease but you will be overstressed and frazzled to boot.
If you want to lead a happy and productive life, you better get more sleep.
Forget the doctor, over counter sleep aids, may just do the trick
You may be tempted to run to your doctor for a powerful prescription insomnia antidote but studies have shown a few over counter sleep aids to be very effective remedies. Let’s take a look.
Interested in the science behind these studies, go here.
Melatonin is a hormone secreted by your brain for the purposes of inducing drowsiness. Its release is triggered by your circadian rhythm so unfortunately when your sleep cycle gets messed up, you secrete less of it.
You want your natural production of melatonin to kick it as the day winds down but it does not work effectively if you are sleep deprived. When you need it most your system is letting you down. This may be a death spiral unless you intervene.
This is why supplementation may be a good idea for you.
Oral supplementation seems to work quite well for most people.
Supplementing melatonin does not affect your ability to produce your own melatonin so don’t worry about side effects. Of all the over counter sleep aids advertised, melatonin has the bests science supporting its usefulness.
Oral dosing between 500 mcg (micrograms) and 5 mg (milligrams) have been shown to work. Start at the lower levels and work up if needed. Taking more does not make it work faster. Just find the right dose that works for you. Take the supplement about 30 minutes before retiring to bed.
Give melatonin a shot first. You should see positive results.
Lavender is an essential oil commonly used for relaxation in aromatherapy circles. While you may not believe in the efficacy of aromatherapy in general, there is evidence that lavender does reduce anxiety when orally supplemented and through inhalation. Some people will also administer lavender oil topically but the science on whether this improves sleep quality is not clear.
Oral supplementation is commonly in the range of 80 to 160 mg per day.
Inhalation is typically done in the evening when trying to relax and/or sleep using aromatherapy diffusers.
Lavender is very pleasant to smell so if you are using it orally, it can’t harm you to add the pleasure of smelling it as well. Put your diffuser bedside and enjoy all night long.
I love this stuff.
Lemon Balm or Melissa officinalis is a herb said to induce calmness and relaxation. So while not an anti-insomnia agent directly, anything that helps with calmness should be beneficial for sleep as well. In addition, there is some science showing that the effects of lavender are improved when used together with lemon balm.
Lemon balm can be orally ingested at about 300 mg per day (from the oil) or consumed via herbal tea. Lemon balm can also be diffused with typical aromatherapy techniques.
Ashwagandha or Withania Somnifera, while not specifically an insomnia fixer, has been shown to be an effective stress and anxiety reducer. Studies have shown a significant reduction in cortisol levels when supplementing ashwagandha. Cortisol is a hormone that becomes elevated in the blood during periods of high stress. Extended high levels of cortisol have been linked to weight gain, immune system problems, poor bone health and fertility problems.
Again if you are trying to lose weight but having difficulty, over counter sleep aids that reduce your levels of cortisol can only help your effort.
Recommended dosages vary from around 500 mg once a day to 2000 mg three times a day so experimentation on your part may be required to find what works best for you.
Over counter sleep aids won’t trump an uncomfortable mattress –
First things first
You’ll never get restful, restorative sleep on an old, uncomfortable mattress. Read why over counter sleep aids are not your first line of defense when combating poor sleep.
Consider supplementation only after you have solved the primary problem of sleeping on a supportive and comfortable mattress.