Other than nutrition and exercise, sleep is generally considered one of the most components to a healthy life. It’s an essential function that our body needs to facilitate memory, learning, immune health, metabolism, mood regulation, muscle repair, and so much more.
Unfortunately, millions of Americans experience insufficient or poor quality sleep (and often both). According to the American Sleep Association, about 40% of adults between the ages of 20 and 59 experience sleep deprivation (the typical person needs an average of 8 hours of sleep per night), and upwards of 70 million Americans have a diagnosable sleep disorder, such as insomnia or obstructive sleep apnea.
With so many people struggling to get a decent night’s rest—and so many serious health problems associated with poor sleep—it’s no wonder that researchers are frequently looking for ways to help people catch those Zzz’s.
One promising solution is the addition of two natural supplements—melatonin and noboletin.
What the Research Says: Improving Sleep with Melatonin and Noboletin
Both melatonin and noboletin are natural compounds that have been shown to help you fall and stay asleep. Unlike prescription sleep aids, these compounds are considered relatively safe, aren’t addictive, and are free from issues dependency and withdrawal.
First things first: melatonin. Your body actually produces this compound naturally. In your body, this hormone helps you enter the relaxed state that is conducive to sleep. People often prefer supplementing melatonin to help combat insomnia or jet lag.
Meanwhile, noboletin—which is a flavanoid derived from citrus peels—has been studied extensively. In addition to helping regulate circadian rhythm (the body’s natural sleep-wake cycle) and ease jet lag, this compound has also been shown to have anti-inflammatory and antioxidant properties. Human and animal models have shown that noboletin supplementation can even improve glucose tolerance, cholesterol, cardiovascular health—all of which can be negatively impacted by long-term sleep deprivation!
Other Ways to Enhance Sleep Naturally
In addition to trying a natural supplement such as melatonin or noboletin (with input from your doctor), you can improve your sleep through a variety of other natural methods which don’t involve dependency on potentially addictive and harmful sleep medications.
Consider the following science-backed methods:
- Go to bed and wake up at the same time every day. Yup—weekends, too.
- Sleep in a pitch dark room with an ambient temperature of around 63 to 68 degrees Fahrenheit.
- Avoid eating within 3 hours of bed time. Digesting food as you sleep can disrupt blood sugar and hormone levels.
- Keep lights low near bedtime, and turn off phones and other electronic devices at least an hour before hitting the sack. This minimizes your exposure to blue light emissions (which can throw off your body’s biological rhythm) as well as stimulating media.
The potential health consequences of long-term sleep deprivation are dire. Research suggests that poor sleep has been associated with an increased risk of chronic health problems ranging from diabetes and obesity to heart disease and immune compromise.
Wondering if noboletin or melatonin can enhance your sleep quality? Consult with your doctor and be sure to start with high quality supplements.