Melatonin for sleep

Essential Guide to a Better Sleep

March 17, 2022

How Important Sleep Is

benefits of sleeping early

For your body and mind to recharge, sleep is an essential function. A good night's sleep does not just leave you refreshed and alert when you wake up, healthy sleep also helps the body remain healthy. Getting adequate sleep is incredibly important as having a healthy diet and an active lifestyle. While sleep requirements differ from person to person, most adults require between 7 and 9 hours of sleep per night. However, up to 35% of adults in Canada don't get enough sleep. 

Lack of sleep can put your health and safety at risk. The daily stressors, work schedules, a disruptive bedroom environment, sleeping habits, and certain medical conditions can all deter us from getting adequate sleep. It is a must to prioritize and protect your rest and sleep daily for these reasons. A healthy diet and positive lifestyle habits can help guarantee a sufficient amount of sleep. 

What Happens to the Body During Sleep

Upon falling asleep, the brain switches from waking to a sleeping state, and thousands of neurons transmit signals throughout the body. As the body experiences many physiologic processes during sleep that are all integral to general health, such as:

  • The brain stores essential memories.
  • Nerve cells regenerate, which supports healthy brain function.
  • The body repairs cells and releases hormones and proteins.
  • Supports the immune system and cardiovascular system
  • Aids in regulating metabolism.

What happens when you sleep

Without enough sleep, the brain and body cannot perform properly. Lack of sleep can impair concentrating and focusing, thinking clearly, and processing memories.

Benefits of Quality Sleep 

  • Sleep improves concentration and productivity

  • Sleep is vital for the brain to function properly. Sleep deprivation negatively affects cognition, concentration, productivity, and performance. When you are tired, you won't be as effective if you are rested. Good sleep also improves problem-solving skills and enhances memory performance.

  • Sleep may strengthen your heart.

  • According to studies, short, low-quality sleep and oversleeping increase the risk of high blood pressure and developing heart disease.

  • Sleep helps maintain weight.

  • Sleep deprivation increases ghrelin levels, a hormone that makes us feel hungry, and decreases levels of leptin, the hormone that makes us feel full. Increased levels of ghrelin may cause feeling hungrier and can result in overeating. And to make up for the lack of energy, low-quality sleep can make you crave foods with higher calorie content, such as foods high in sugar and fat. Feeling tired after a night of too little sleep may also leave you feeling unmotivated to engage in an active lifestyle. Therefore, short sleep poses a greater risk of weight gain and a higher body mass index (BMI).

  • Sleep helps sugar metabolism.

  • According to research, sleep deprivation can cause biological shifts like decreased insulin sensitivity, increased inflammation, hunger hormone changes, and behavioral changes like poor decision making and increased food intake — all of which advance diabetes risk. 

  • Sleep supports a healthy immune system.

  • Sleep deprivation impairs immune function. Good sleep quality can improve your immunity and support combat the common cold.

  • Poor sleep increases the risk of inflammation.

  • The body regulates the central nervous system that controls inflammatory responses and stress-response systems during sleep. Poor sleep can significantly affect inflammation in the body. Inflammatory signaling pathways activate higher levels of undesirable markers of inflammation in the body due to disturbed sleep. 

  • Sleep affects emotions and social relations.

  • Sleep loss decreases your ability to regulate emotions and interact socially. When we're tired, we have a more challenging time controlling emotional outbursts and our behaviors in front of others. Tiredness may also negatively impact our response to humor and show empathy. A study reveals that chronically sleep-deprived people are more likely to withdraw from social events and experience loneliness. If you experience loneliness or emotional outbursts, try to reach out to families and friends or healthcare professionals for support. 

  • Poor sleep is correlated to depression.

  • Mental health problems, particularly depression, are deeply connected to poor sleep quality and sleeping disorders. If you have trouble sleeping and notice your mental health has declined, it's essential to speak with a healthcare professional.

    How to Have a Better Sleep Quality

    If you have trouble falling asleep at night, here are the lists of sleeping habits that you can positively implement for a healthier lifestyle:

    Sleep Hygiene
    • Establish a realistic bedtime and try to follow it every night.
    • Keep a low light level in your bedroom and comfortable temperature settings.
    • Make a relaxing sleep environment by ensuring you have a good mattress, pillows, and bed sheets for your sleep preferences and body type.
    • Refrain from taking caffeine, alcohol, and large meals hours before bedtime.
    • Exercise during the day to help you wind down in the evening and prepare for sleep.

    Furthermore, you can also supplement Vitanergy’s Melatonin into your night routine for a better night of sleep. It contains 5mg of melatonin, a natural hormone in the body that promotes sleep by working closely with your body's circadian rhythm to help prepare you for sleep. The peppermint flavoured sublingual tablet quickly dissolves under the tongue, promoting faster release of melatonin into the body, normalizing your internal clock, and promoting a good night of sleep.


    Over time, sleep deprivation can cause the development of many chronic conditions, such as obesity, heart disease, certain types of cancer, Alzheimer's disease, depression, Type 2 diabetes, and behavioral problems.

    Together with good nutrition and exercise, having a healthy sleep is one of the pillars of health. Sleep allows the brain and body to rest and undergo recovery processes, promoting better physical and mental health.

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