Getting a good night’s rest is important for all of us, yet most people don’t realize that deep sleep is essential for cell and muscle repair. When the body is torn down by daily activities (including strenuous exercise and bodybuilding), the only way for it to recover is through a series of sleep cycles that help cells rejuvenate, and supply the body with enough energy to repair itself and grow. Getting restful sleep is also important for performance and maintaining a steady energy level throughout the day; when you find yourself yawning throughout the day or napping too often, it could be due to insufficient sleep.

If you’re regularly sleep-deprived, side effects may include fatigue, restlessness, and even anxiety or depression. The National Sleep Foundation reports that inadequate sleep contributes to difficult relationships at home and more mistakes on the job. Lack of sleep can even be lethal, causing auto accidents; sometimes drivers simply nod off behind the wheel.

Poor sleeping habits can even lead to long-term illnesses, and if you’re finding it difficult to maintain a quality sleep routine, this may even negatively affect your immune system. Getting out of this cycle is a top priority if you’re sleep-deprived or find yourself with low energy throughout the day. Keep in mind that sleep is essential for:

• Improving memory.


• Increasing hand-eye coordination.


• Managing stress and anxiety.


• Recovering from injury.


• Managing emotions and healthy thought processes.


• Performing tasks and logical reasoning.


• Helping with concentration.

There are some steps you can take to encourage sleep, but you’ll need to practice them until they become part of your routine. Melatonin is naturally produced in the body to reduce alertness and encourage sleep; levels of this hormone, secreted by the brain’s pineal gland throughout the sleep cycle, rise and fall throughout the night. If this cycle is out of balance, you may be unable to reach a state of deep sleep. The highest levels of melatonin circulate in the body at nighttime, and this tends to dissipate over time. The only way to ensure that there is enough melatonin in your body is with a blood test.

Your body needs a regular sleep cycle every night, and if it’s regularly interrupted, sleep deprivation is likely to follow. Taking a melatonin supplement may help you achieve a steady sleep cycle, and it’s often helpful for people with sleep disorders. You can take it shortly before bedtime, encouraging restful and gentle sleep in just a few hours. Using a sublingual (under the tongue) form right before bed can have you sleeping even more quickly.

In addition to melatonin, it’s important to practice healthy sleep habits. This may include reducing caffeine intake throughout the day, avoiding eating after 8 p.m., and making sure your bedroom or sleeping space does not have too much light that might interfere with your sleep.

Eating a healthy diet and getting adequate rest are just the part of the process in your healthy lifestyle. Melatonin supplements can provide your body with the necessary hormones that may be missing in your weekly routine, and help bring you back to health in just a few weeks.

—Sabah Karimi