fbpx

Blessful sleep gummies

Melatonin

5 Risks of Consuming Melatonin for Sleep Every Day

Lifestyle, Sleep / By / / , , , , ,

Many of us have to struggle with our sleep a lot. Working or partying till late at night makes it difficult to get a night of peaceful sleep. Sleeping or waking up any time of the day can hamper melatonin production. Therefore, to fulfil the melatonin requirement, people start consuming a melatonin supplement. 

To give a brief about “Melatonin”: it is a hormone that is naturally produced by the pineal gland in the brain and plays a crucial role in regulating the sleep-wake cycle. It helps signal the body when it’s time to sleep and when to wake up. Thus, consuming melatonin for sleep can be useful, however, there are some risks associated with its intake which you should always be aware of. 

Scroll down to know about the risks of consuming melatonin every day…

1. Disruption of Natural Melatonin Production

Disruption of Natural Melatonin Production

Regularly taking a melatonin supplement can disrupt the body’s natural production of the hormone. The pineal gland, located in the brain, produces melatonin in response to darkness, signalling the body to prepare for sleep. When you constantly introduce excessive melatonin through supplements, your body may become dependent on it and reduce its own production. 

As a result, the natural balance of melatonin production may be disrupted, leading to a further imbalance in the sleep-wake cycle and potentially worsening your sleep problems over time. When you don’t wake up on time, you won’t be able to work productively the next day. 

2. Tolerance and Reduced Effectiveness

With prolonged daily use, your body may develop a tolerance to melatonin, requiring higher doses to achieve the same sleep-inducing effects. This can create a cycle of dependency, where you become reliant on melatonin for sleep, making it difficult to sleep without them. Over time, the effectiveness of melatonin may diminish, necessitating higher and higher doses to achieve the desired results.

3. Daytime Drowsiness and Cognitive Impairment

While melatonin is primarily known for its sleep-regulating properties, taking it every day may result in daytime drowsiness and cognitive impairment. Melatonin supplements can stay in your system throughout the day, causing feelings of grogginess and difficulty concentrating. This can negatively impact your overall productivity and quality of life, as you may struggle to stay alert and focused during daytime activities.

4. Hormonal Imbalances

Hormonal Imbalances

Melatonin interacts with various hormones in the body, and long-term daily use may disrupt the delicate balance of these hormones. Imbalances can lead to irregular menstrual cycles in women and potential adverse effects on reproductive health. 

Melatonin’s impact on hormone levels and functioning may vary from person to person, but it is crucial to consider the potential effects on hormonal balance before using melatonin supplements regularly, particularly if you have pre-existing hormonal conditions.

5. Unknown Long-Term Effects

While melatonin has been widely used as a sleep aid for many years, the long-term effects of daily use remain largely unknown. Since melatonin is a hormone, there is a possibility of unintended consequences on other bodily functions, especially when taken in high doses over an extended period. 

In Summary

Intaking a melatonin supplement can surely help you in getting the sleep you have always wanted. However, its continuous use can disrupt your body functions and make it a habit for you. Thus, when it starts becoming a habit, it would have long-term effects on your body. 

But there’s another potential benefit you should know. Melatonin for sleep when taken in limited form can be beneficial in regulating your sleep-wake cycle. Thus, opting for melatonin-rich gummies that are non-habit forming can have a positive impact. So, you can choose the “Blessful Sleep” gummies. 

Enriched with Melatonin, Vitamin B6, and Passiflora extract, two gummies have to be chewed half an hour before you head to your bed. The composition of the ingredients doesn’t let you form any habits. As a result, your sleep quality gets improved, enhances your sleep time, reduces stress as well as relaxes your mind. And not just this, when you are taking this peaceful sleep, your body also repairs your damaged skin.

Improve sleep cycle

How to Improve Your Sleep Cycle?

Lifestyle, Sleep / By / / , , , , ,

Sleep is quite essential when it comes to maintaining good physical as well as mental health. It is a vital process that allows your body to recover and regenerate after a long day. However, in today’s fast-paced world, getting a good night’s sleep can be a challenge. You need at least 7-8 hours of proper sleep for revitalising your body. 

However, the stress of work and other household chores can hinder your sleep process. Due to this, your sleep cycle would get disturbed. Many people struggle with insomnia or poor sleep quality, which can lead to a host of health problems, including obesity, diabetes, and heart disease. However, there are many ways to improve your sleep cycle and get the restful sleep you need. 

Therefore, by making simple changes to your daily routine, you can establish healthy sleep habits that will help you fall asleep faster, stay asleep longer, and wake up feeling refreshed and energised. People also consume melatonin for sleep cycle improvement. So, there are various melatonin gummies available in the market that not only assists in enhancing your sleep schedule but also provides you with a peaceful sleep. 

Therefore, let us go through some of the tips that can help improve your sleep cycle…

1. Stick To a Regular Sleep Schedule 

Regular Sleep Schedule 

Maintaining a regular sleep schedule is one of the most important ways to improve your sleep cycle. Your body’s internal clock, also known as the circadian rhythm, regulates your sleep-wake cycle. By going to bed and waking up at the same time every day, you can help regulate this internal clock, making it easier for you to fall asleep at night and wake up feeling fresh in the morning. 

It is essential to establish a regular sleep schedule and stick to it even on weekends and holidays. When you consistently get enough restful sleep, you will have more energy and be more productive during the day. 

2. Avoid Stimulants 

Stimulants can interfere with your ability to fall asleep and stay asleep. Thus, you need to avoid consuming caffeine, nicotine, and alcohol before bedtime. Caffeine and nicotine are stimulants that can keep you awake, and alcohol can disrupt your sleep. If you must have caffeine, limit your consumption to the morning hours and avoid it in the afternoon and evening.

3. Wind Down Before Bed 

You should always engage yourself in relaxing activities before bedtime to help calm your mind and prepare your body to sleep. The below-given tips can assist you in winding down:

  • Read a book or listen to calming music
  • Take a warm bath or shower.
  • Practice relaxation techniques like deep breathing or meditation.

4. Limit Screen Time

Limit screen time

Electronic devices like smartphones, tablets, and laptops emit blue lights which can interfere with the production of melatonin, a hormone that regulates sleep. Melatonin for sleep has been shown to improve your sleeping time. 

This is how you can limit screen time:

  • Avoid using electronic devices in the bedroom, especially before bedtime. In case you have to use them, make sure to turn on the blue light filter or wear blue-light-blocking glasses. 
  • Consider turning off all electronic devices at least 30 minutes before bedtime to help calm your mind and prepare for sleep. 

5. Exercise Regularly

Regular exercise can improve the quality of your sleep. You should aim for at least 30 minutes of moderate exercise most days of the week. Also, avoid practising high-intensity exercises too close to bedtime, as it can make it harder to fall asleep. In case you can’t exercise during te day, consider practising relaxation techniques such as yoga or stretching before bedtime. 

6. Consumption of Sleep Vitamins

Melatonin for sleep is now becoming the talk of the town. Melatonin, a hormone that regulates your sleep-wake cycle needs to be managed for a proper sleep schedule. However, due to stress and other factors, you might have difficulty sleeping peacefully. 

Thus, with the consumption of melatonin gummies, you can now enhance your sleep cycle. Make sure to choose the “Blessful Sleep” gummies as they are non-habit forming and tasty too.

7. Create a Sleep-Friendly Environment 

The environment you sleep in can have a significant impact on the quality of your sleep. Thus, creating a sleep-friendly environment is very essential. 

These tips can help in preparing for a sleep-friendly environment:

  • Make sure your bedroom is quiet, dark, and cool. You can use blackout curtains or a sleep mask to block out light, and use earplugs or a white noise machine to block out any noise. 
  • Invest in a comfortable mattress and pillows. Your bed should be comfortable and supportive, allowing you to relax and fall asleep easily. Keep your bedroom free from clutter and distractions.
  • Remove any work-related items or electronic devices that could keep you awake. 
In a Nutshell

A poor sleep schedule can negatively impact your mood, cognitive function, and overall well-being, while consistently getting enough restful sleep can lead to increased energy, productivity, and a better quality of life. Therefore, by following the tips and strategies discussed, you can enhance your sleep cycle and sleep more peacefully.

Remember, everyone’s sleep needs are different, so it may take some time to find the routine that works best for you. But with patience, perseverance, and dedication, you can establish healthy sleep habits that will help you achieve your goals, improve your health, and live a happier, more fulfilling life. Even consuming melatonin for sleep can be beneficial. Therefore, for its intake, you need to search for melatonin gummies. 

No worries people! The “Blessful Sleep” gummies are here for you. The passion-fruit flavour infused in these gummies makes them tastier. The amazing ingredients put in these treats consist of melatonin, Passion flower extract, and Vitamin B6- everything you need for a good night’s sleep. Oh! Besides that, it even helps in repairing your skin and reducing your stress. And wait! They are non-habit forming too!!!

With Blessful Sleep Gummies Sleep to Healthy & Beautiful Skin:)

Improve Sleep Quality By Avoiding These Foods

Lifestyle, Sleep / By / / , , , ,

Waking up after a night of peaceful and deep sleep feels so calming. Sleep is also quite necessary for the efficient working of your body. However, to take this sleep, you need to take care of a lot of factors. From depending upon your room temperature to the foods you consume, you have to look after all of them. Eating healthy throughout the day is important. 

However, there are some foods including some veggies and fruits that can put an obstruction to your sleep. Thus, it’s essential that you identify them and try to avoid them. In case, you have been consuming them, you would get to know about them and then prevent intaking them. 

This would ensure peaceful and enhanced sleep. Apart from doing so, you should also be aware that there are melatonin gummies available in the market that can improve your sleep quality and along with taking care of your diet, you can chew them as well. 

Let us have a look at the foods that can be causing disruption to your sleep quality…

1. Caffeinated Products

There are a lot of foods that contain caffeine, even though you don’t expect it. The soda and tea are typically caffeinated unless they are marked or otherwise. Some desserts and ice creams contain chocolate, coffee, or other forms of caffeine. 

Chocolate and other food items that contain caffeine can act as stimulants. Hence, they make it harder to fall into the deeper stages of sleep. The normal sleep that you take also gets decreased due to these caffeinated products. 

2. Acidity-Causing Foods

Certain acidity-causing foods can be a nightmare for sleep. Foods that are difficult to digest and have lots of fibre could result in discomforting gas. You may even have to experience cramps and pressure because of the consumption of excess beans, dry fruits, broccoli, cauliflower, and brussels sprouts. This would thus make it difficult for you to sleep and may keep you up all night. 

Fruits and vegetables with high fibre are beneficial for your body but are not ideal for sleeping. Hence, you should try to avoid them prior to bedtime. Other causes of acid reflux are foods such as citrus juice, raw onions, tomato sauce, or white wine. These can disrupt sleep by making heartburn more severe. That’s why you could regret having a pizza slice before going to bed.

3. Dark Chocolate

You might be tempted to eat dessert, and may think that a small dark chocolate bar can be better than a slice of cheesecake. But this isn’t the case. Chocolates can hinder your sleep if taken before bedtime. Dark chocolate can be a polyphenol-rich treat but it contains caffeine which disrupts your sleep. 

Those who have a faster metabolism may have a chance of getting a night of sleep but those with a slow metabolism may have to experience disrupted sleep. It takes six to 10 hours to eliminate caffeine, so it means that if you want to enjoy a dark chocolate treat, you need to consume it during the noon time and not later in the day. 

Apart from this, you should also stay away from foods with a lot of sugar that could cause blood sugar levels to rise and then drop which can cause obstruction in your sleeping schedule. Desserts, sweets as well as candy are not ideal for your nighttime snacks for this reason.

4. Spicy Foods

Anyone suffering from heartburn understands that spicy food can cause issues in the evening. But there’s another reason to stay clear of these foods. Naturally, your body’s temperature should be lowered to help you sleep. Hence, consuming hot peppers can increase the body’s temperature. The sensation of being hot could keep you awake longer. If you like food that has some tangy or spicy flavour, you should try eating it during breakfast or lunch instead of dinner.

5. Fried Foods

Foods that make your stomach feel heavier, actually take longer to be digested. Fried, greasy, and cheesy foods can cause nausea and cause you to stay up late at night. You should also avoid having cheese burgers, steaks, fries, or other fried food later in the evening. Instead of eating those fried foods, you can look up for their alternatives and consume foods that can actually help you fall asleep at night. You can surely drink a glass of warm milk before heading towards your bed. 

6. Alcohol

It might seem as if drinking a couple of beers, a glass of wine, or a glass of champagne aid in falling asleep. However, there are reasons to avoid drinking alcohol, particularly excessively prior to going to bed. Alcohol can aid in a sleepy state but it disrupts your normal sleep pattern later at night. 

This may reduce the quantity of sleep you receive. Drinking alcohol can relax all muscles of the body that could cause sleep apnea as well as high-pitched snoring. It even relaxes the esophageal muscle which is more likely to trigger acid reflux.

7. Water-Rich Foods

Going to the bathroom a number of times in the middle of sleep may interfere with it. Of course drinking plenty of water is essential to being healthy, however, you must be careful not to get an overflowing bladder late at night. Therefore, it is advised to stay away from foods that are rich in water content, such as cucumbers, celery, and watermelon.

8. Cruciferous Vegetables

Cruciferous veggies like broccoli, kale, cauliflower, cabbage, and Brussels sprouts are extremely beneficial for overall health but they’re probably not the ideal food to consume before bed. These vegetables can hinder your ability to sleep. This can cause digestive issues as well. So, it is recommended to eat these vegetables earlier in the morning so that your body has enough time to take them in before you go down to sleep at night.

9. Citric Fruits

The consumption of tomatoes could also have an adverse effect on your sleeping. It is because of the chemical tyramine. It is an amino acid that can increase the brain’s activity and can delay sleep. Foods rich in Vitamin C are not an appropriate choice for dinnertime snacks since they could cause heartburn and acidity when not properly digested. It can not only disturb your sleep pattern but could also make your morning miserable with an unending burning sensation.

At the End 

As you already know, the food you consume plays a vital role in enhancing your sleep quality. The more healthier and nutritious food you eat, the more your sleep cycle improves. Similarly, unhealthy food such as oily, fried food or junk, disrupts your sleep schedule. 

Even consuming caffeinated beverages and alcohol can cause interference with your sleep quality. Therefore, avoiding the list of foods that have been highlighted above can be beneficial. Along with this, you can start the consumption of delicious sleep gummies that aids in improving sound sleep. Hence, the “Blessful Sleep” gummies can be your ideal partner. 

These rabbit-shaped gummies have adequate quantities of Melatonin, Vitamin B6, and Passiflora Extract. Popping two gummies before heading to bed can calm your mind and also assist in repairing your skin.

sleep gummies

9 Ways to Enhance Sleep Quality

Lifestyle, Sleep / By / / , , , , ,

If you feel groggy or tired after waking up, you may not be sleeping well. Sleeping regularly and at a high quality is essential for maintaining the well-being of your mental and physical health. Restorative sleep allows the brain to heal cells and grow them as well as regulate hormones, balance your immune system and safeguard tissues and nerves. 

When combined with a balanced lifestyle and consistent physical exercise, sleeping habits are the foundation of an enlightened brain. Sleep problems could cause a decline in brain function, which could impact your thinking in terms of attention, emotion, and memory. 

Quality sleep means being able to fall asleep in about 30 minutes, with a minimum of one wake-up in the middle of the night and the ability to go back to sleep within 20 minutes of the one awakening. When trying to enhance your sleep quality, you can check out some melatonin gummies as they have been observed to relax your mind and promote sound sleep.

Here are some of the ways to boost your sleep quality…

1. Don’t Take Naps During the Day

It may seem that every chance to get sleep is worth it. However, it’s not the best method for getting quality sleep at night. It has been noticed that napping during the day can affect the ability to do certain mental tasks and can boost sleepiness every day during the daytime. Each person has different requirements in regard to sleep and naps. 

If you’re experiencing that your nighttime rest is getting less than you would like, eliminate daylight nap times. However, if you want to take a nap, It is recommended to do so at the beginning of the afternoon. If you take a nap later, the more likely you will use the energy you gain through a nap, and the quality of your night’s sleep is affected.

2. Adjust Your Room Temperature

The body naturally decreases its temperature when you sleep and it is essential to ensure that your room temperature is reflective of this. Uncluttered and messy rooms can stress the brain subconsciously, and make it more difficult to sleep and relax properly.  

Ideally, the bedroom should be dark and cool in which there aren’t any loud sounds that prevent you from sleeping. If there is any light coming into your bedroom try blocking the light with curtains or wear a sleep mask.

3. Limit Your Screen Time

If you browse social media prior to bed, or go through your favourite TV shows, then you are subjecting your eyes to sleep-disrupting wavelengths. The blue light spectrum can cause disruption to the body’s sleep cycle. But there are ways to limit the effects of blue light. 

You should switch off electronics prior to going to bed and purchase glasses that block blue light. You can even install blue-light-reducing software on your computer. If you’re looking to get a better sleep, it’s more beneficial to read a book instead of scrolling through Instagram before going to bed.

4. Do Not Sip Caffeinated Products Later in the Day

The caffeine content in coffee and similar beverages can be stimulating which is beneficial in the morning but not as helpful in the evening when you’re trying to settle to sleep.  It is suggested to avoid drinking caffeine for a minimum of 6 hours before you are planning to fall asleep.

5. Spend Time Taking Some Sunlight 

Sleeping well at night starts early in the morning. The exposure of your eyes to bright light throughout the day can improve your mood. Therefore, you should stay in the sunlight for at least 15 during the day so that you are able to sleep better in the evening. 

6. Consume Sleep Supplements

Melatonin is a sleep hormone that is produced by the pineal gland in the brain. It informs your body when it’s the right time to go to sleep. It has been observed that taking supplements rich in melatonin before bedtime can have a significant and positive impact on sleep quality, particularly when you suffer from jet lag. 

7. Restrict Consumption of Late Night Snacks

When your diet is composed of lots of carbohydrates or sugars, such as soft drinks and sodas, the body could become on a roller coaster of fluctuating blood sugar levels. This can cause your blood sugar levels to fall over the course of the night and increase your cortisol. As a result, your sleep schedule can be ruined. Thus, you should consider eating your final meal at least four hours before hitting bed.

8. Avoid Drinking Alcohol Before Sleep Time

Alcohol causes dehydration, which puts strain on your body, particularly the kidneys while you sleep. The effect of this stress on the kidneys may cause you to use the toilet more frequently, which in turn disrupts sleep and wakes you up. Thus, it is advised to quit having a drink at least four hours before you are planning to go to bed.

9. Check Your Bedding

Your mattress and bed are vital for getting an excellent night’s sleep. Your mattress is a support for your whole body during sleep and helps keep your spine in alignment. Mattresses that aren’t of the best quality could cause pain and pain, which can negatively impact the quality of your sleep.

The proper bedding is as crucial in the same way as the mattress. A good pillow can help to ensure that the upper body is aligned and eases pressure on the shoulders and neck. 

In a Nutshell 

Quality sleep is very important to give refreshment to your body. Also, this helps the body function to work efficiently. As a result, your mind as well as your body will become happy. An additional tip to enhance your sleep quality can be through the consumption of sleep gummies. 

Gummies rich in melatonin can maintain your sleep cycle and also calm your mind. Hence, the “Blessful Sleep” gummies can be your ideal choice. These tasty treats have passion fruit flavour and contain some amazing ingredients such as melatonin, Vitamin B6, and passiflora extract. 
Chewing them two at least 30 minutes before going to bed can boost your sleep quality. It not only helps the skin to repair itself but also assists in ensuring a sound sleep. Peeps…sail to your dreamland swiftly every night with these sleep gummies.

Sleep gummies

8 Foods That Can Enhance Your Peaceful Sleep

Lifestyle, Sleep, Wellness / By / / , , , , ,

You know the exact amount of energy that is regained after getting a quality sleep of around 7-8 hours. Not only your mood but also the immune system would get boosted by taking sound sleep. However, due to our busy lives and a lot of stress going on in our minds, we may not be able to take the adequate amount of sleep that is required. As an outcome, you may start feeling tired and lethargic the next day. Not taking proper sleep can also lead to numerous sleep disorders. 

Do you know that the types of foods we eat can also have an effect on our sleep? Yeah! There are certain foods that can help you in improving your sleep. Including foods such as oatmeal, rice, beans, milk, etc. in your regular routine can assist you in enhancing your sleep quality by increasing your melatonin production. These foods cause a surge in them and relax the nerves. Besides including them in your diet, you can add some melatonin gummies to your routine, which can boost the production of the hormone responsible for your sleep-wake cycle and provide you with a calm and peaceful sleep.

Come on…Let us scroll down some foods that can make us sleep properly:

1. Beans

Beans, as well as other legumes such as peas, have a wonderful mixture of B vitamins, including B6, niacin, as well as folate, that aid the brain in a variety of ways. B vitamins are long utilized to assist people having sleep issues and also aid in reducing anxiety and stress. These nutrients can assist you in regulating your sleep and wake cycles and increase the natural levels of serotonin which is a relaxing, happy hormone.

2. Bananas

Bananas can be used as a natural sedative as they are rich in both magnesium and tryptophan. They are loaded with nutrients that can improve your health and help you get a night of sleep and relaxation. Potassium and Magnesium present in bananas can be used as nerve and muscle relaxants. 

Thus, grab a banana to get its natural mineral hit before you go to bed, and to alleviate any hunger pangs before bedtime.

3. Watermelon

Dehydration can affect your capacity to fall asleep and stay asleep. A selection of watery fruit such as watermelon could help you make up for any deficiencies. Eating watermelon can help you stay hydrated and alleviate your post-dinner hunger pangs because of the fiber and the volume. Watermelon is high in vitamin B6.

It aids with the creation of serotonin as well as dopamine. Both of these substances are connected to your mood. When your body produces these compounds, your brain’s susceptibility to stimuli such as noise lowers. This will ensure that you have a good night’s sleep.

Did you know a two-cup serving of watermelon is half water!? 

4. Honey

Tryptophan is an amino acid that is essential for sleep. Honey’s natural sugars help to induce sleep by carrying tryptophan through the brain via the bloodstream. The sugar in honey reduces levels of orexin, a neurotransmitter found in the brain which makes you more alert. Honey can put your alertness into reverse. A spoonful of honey before bedtime will help protect your liver from toxic substances. If you’re able to eat raw honey, that’s an added bonus! 

5. Oatmeal

Although oatmeals are a common breakfast option, you may consider eating this breakfast bowl at night too to help you sleep throughout calmly. The grains in oatmeal cause insulin production similar to whole grain bread. They increase your blood sugar naturally and make you feel tired. Oats are abundant in melatonin which helps relax the body and assists in sleeping. In case you are undergoing any health issues, it is advised that you consult a doctor before consuming too much of the said food. 

6. Rice

The glycemic index of white rice is high which means that it will cause a natural spike in blood sugar, and insulin levels, which will allow tryptophan to act faster in your brain. Rice consumption causes the production of calming hormones that make us desire to sleep and relax. Thus, eating a bowl of rice 4 hours prior to sleep can help you with peaceful sleep. 

7. Herbal Teas

Herbal tea is an easy and relaxing addition to your nightly ritual. Many different kinds are frequently used as medicinal herbs to induce relaxation and sleep. They impact certain neurotransmitters, improving overall sleep quality, reducing anxiety and stress, and assisting you in falling asleep faster. Herbal tea contains several sedative qualities. Among the variety of herbal teas present, Chamomile has relaxing benefits on both the brain and the body. A warm cup of this tea before bedtime may be exactly what you require to fall into a pleasant, and deep sleep.

8. Milk

Almost all of us used to make bad faces during our childhood at the time of drinking milk at night. But do you know that sipping a glass of warm milk at night can make you sleep peacefully! Dairy is a natural product of the amino acid tryptophan, which promotes sleep. Tryptophan enhances sleep by increasing melatonin levels, a hormone that supports a normal sleep cycle. Irrespective of that science, warm milk has historically been consumed before night since it has a relaxing effect. Therefore, those having trouble sleeping can surely try a glass of warm milk.

All in All

Eating these foods using tastier ways can also add a taste factor to them because of which you would love consuming them. It would take a little time, maybe a few days but eventually, you would get to see some effective results. Once your melatonin production gets boosted by eating them, your sleep will get enhanced as well. 

Furthermore, you can consume some tasty melatonin-boosting sleep gummies to increase your sleep schedule at a faster pace. The “Blessful Sleep” gummies by “Power Gummies” can be considered one of the best options when searching for melatonin-rich gummies. Apart from containing melatonin, the gummies also contain Vitamin B6 and Passiflora extract. You just have to chew down two of these cute rabbit-shaped gummies to fall asleep faster.