Previously, I’ve talked about how melatonin effects sleep and some ways to take it supplementally. For some people they end up taking a dose of melatonin that is so high/strong that it ends up causing troublesome side effects during the day time. Some ways to get a lower, effective dose are by consuming food products that naturally contain melatonin. In one study, people who used tart cherry juice were found to have slept 39 minutes longer while using it.

I recently learned that Montmorency tart cherry juice is the richest form of tart cherry juices. If you haven’t tried tart cherry juice before, let me forewarn you that it lives up to its name and is VERY tart! You can make your consumption of tart cherries part of your nightly bedtime ritual which can also have added benefits. There are multiple ways to consume tart cherries at a natural, effective lower dose:

• Drink 8 oz. tart cherry juice 90 minutes before bedtime
• Drink 2 glasses per day of tart cherry juice concentrate (mixing 1 oz. concentrate with 7 oz. water)
• Eat 2 cups of frozen tart cherries
• Eat 1/4 cup dried tart cherries (my favorite way)

Looking for some non-melatonin ideas? Using a white noise sound machine/app can help you sleep by blocking out sounds, yet still allow you to hear children or a radio alarm. Ear plugs obviously can block out sounds too, but may not be the best choice if you need to be able to respond to some noises. Before heading to bed try to stay away from blue light, which suppresses melatonin production, for 90 minutes. If you still need to use a computer during this time, try using an orange monitor filter/screen cover, which blocks out the blue light. Conversely, in the mornings try using a blue light for the first 15 minutes upon waking to help yourself wake up.

What tips & tools help you sleep well?

For more ideas, see: Tips & Tools for Sleeping Well…Part I, Part II, Part III, Part IV and Tips for Sleeping Well.

Pucker up for these beauts!*

*Image Credit: from www.flickr.com by Carly & Art.