A lack of sleep can have a real knock-on effect in other areas of your life. As well as having drained energy, trouble sleeping can lead to issues with mood, focus, and concentration.
With all the drama going on in the world right now, no one would blame you for having trouble with your sleep. Thankfully, you can make your own melatonin gummies that can help you sleep all night long.
Working From Home
Right now, so many of us are working from home, which means we need our precious sleep even more than usual. It's hard to concentrate with a pandemic going on - never mind with housemates, family, or bosses!
More than one in three American adults struggle to sleep under normal circumstances, and lots of us want higher quality sleep or to stay asleep for several hours in a row.
So lots of us might be struggling to get that magic eight hours a night, and some of us might be having anxiety dreams about when this will all be over.
It's not surprising that many people have pandemic fuelled dreams. After all, quarantine and lockdown don't exactly inspire feelings of relaxation.
Because of this, more and more people have been turning to natural alternatives, like these homemade melatonin gummies. Of course, sleep medications do exist, but some people are worried about becoming reliant on them, and others don't see them as a long-term solution to lack of sleep.
Melatonin is a hormone that's naturally produced by our bodies. It's made in the brain, among other places, and regulates our sleep and waking cycles.
Do you know the way some people are night owls and others are early birds? Well, the scientific name for sleep cycles is the 'circadian rhythm', or the 'internal clock' to you and me.
Our circadian rhythms control how much melatonin we make, which then regulates our sleep patterns.
Ideally, our melatonin should rise at sunset and be high by the time we turn in for bed. It should then drop naturally overnight so you wake feeling fresh and ready for the day.
Our melatonin production does slow down as we age, which means it can be increasingly difficult to get the sleep we need.
Impacts Of Melatonin
Some parts of our daily routine can have an impact on our body's production of melatonin. For example, we all know that artificial light – especially blue light from screens – can interfere with melatonin production and give us a bumpy night's sleep.
Likewise, working indoors and not getting enough natural light can impact melatonin production. And as is often the case, stress plays a factor too.
With the current global pandemic in full swing, more and more people are stuck indoors and may be struggling with sleep.
As well as trying these homemade melatonin gummies, some foods can increase melatonin. If you're struggling at night, try eating oats, bananas, barley, walnuts, and tart cherries during the day.
Melatonin supplements can help with sleep and also help reduce blood pressure and other issues related to sleep quality.
How To Make Your Own Natural Melatonin Gummies
Here's a simple recipe to make your own natural melatonin gummies at home. Remember that including cherry could also help your sleep.
Liquid melatonin (available from the health food store and online)
½ cups tart cherry juice or a flavor of your choosing
½ cup water
1/4 cup gelatin powder
3 tablespoons raw honey
Simmer the water and tart cherry juice.
Add in the powdered gelatin, and mix into the juice, then add the honey.
Gently whisk for 2-3 minutes until gelatin has dissolved.
Pipe in the amount of liquid melatonin you want for each gummy (usually around 30 drops in each of the silicone cavities).
Pipe in enough of the cherry juice mixture to fill mold.
Let gelatine mixture set in the refrigerator for 2 hours, until firm.
Once set, remove the gummies from the mold.
Store in an airtight container in the fridge for up to 2 weeks.
Take one gummy about 30 minutes before bedtime.