In 2014, the Center for Disease Control declared that insufficient sleep is a public health epidemic.
According to polling conducted by the National Sleep Foundation, 43 percent of Americans between the ages of 13 and 64 say they rarely or never get a good night’s sleep on weeknights. Sixty percent say that they experience a sleep problem every night or almost every night.
The most common sleep problems are having trouble falling asleep, snoring, waking in the night, waking too early, and not feeling refreshed when getting up in the morning.
And the impact on our health is larger and worse than we might think.
Sleep insufficiency has been linked to auto crashes, industrial disasters, and medical and other occupational errors.
It increases the mortality and the risk of chronic diseases like hypertension, diabetes, depression, obesity, and cancer, and it reduces quality of life and productivity.
The bottom line is that your sleep hygiene is like your diet—it’s either working for you or against you, regardless of whether you realize it.
Sleep poorly for too long, and the consequences, which are unavoidable, can be dire. Sleep well, though, and the benefits can be surprisingly far-reaching.
When you give your body enough high-quality sleep, you reap the following benefits:
Good sleep hygiene is a like a good exercise routine: it improves your life in just about every way.
This is why many people turn to hypnotics and sedatives to combat their sleep troubles, but these drugs are habit forming and associated with a rather scary set of side effects, including depression, delirium, nightmares, hallucinations, and an increased risk of infections, cancer, and overall mortality.
A smarter approach—before turning to drugs or even supplements—is to address lifestyle. For example, you can significantly improve your sleep in the following ways…
1. Avoid caffeine, alcohol, nicotine, and other chemicals that interfere with sleep.
We all know that caffeine and nicotine are stimulants, but alcohol can disrupt our shuteye as well. It can help bring on sleep but then act as a stimulant and increase the number of awakenings during the night.
As a general rule, don’t consume any sleep-disrupting chemicals four to six hours before going to bed.
2. Make getting enough sleep a priority.
The more you view getting to bed on time as a non-negotiable part of your life, like diet and exercise, the better your sleep hygiene is going to be.
3. Keep your bedroom dark, quiet, and cool, which are all cues for the brain to put the body to sleep.
Don’t expose yourself to bright lights while you’re getting ready for bed, which can suppress the production of melatonin, a hormone that induces sleep.
4. Don’t watch TV or use a computer, tablet, or smartphone for at least an hour before bed.
These devices emit a type of light known as “blue light,” which is a powerful melatonin suppressant.
5. Establish a relaxing pre-sleep routine.
Soothing activities like taking a bath, reading a book, listening to calming music, and stretching or doing breathing exercises can help you sleep better.
Avoid stressful or stimulating conversations or activities before bed.
6. Don’t just lie in bed staring at the clock.
This can heighten stress and cortisol levels, which can keep you awake.
Instead, ignore the clock, and if you’re unable to fall asleep in a reasonable amount of time, get up and occupy yourself with a quiet, soothing activity like reading or listening to music until your eyes become droopy. Then go back to bed.
7. Keep your body’s internal clock regulated by going to bed and waking up at the same time every day.
Waking up at the same time despite when you went to bed is the best way to set your body’s clock and maintain it.
8. Don’t exercise too late.
Finish your workout at least three hours before bedtime to allow your cortisol levels and body temperature to drop, which are conducive to sleep.
If you incorporate those habits into your lifestyle, you’ll likely sleep better than ever before. And if you want to sleep even better than that, then it makes sense to look to supplementation.
And that’s why we created LUNAR.
It contains clinically effective dosages of 4 natural, safe, and non-habit-forming ingredients that are scientifically proven to help you fall asleep faster, enjoy longer and deeper sleep, and wake up feeling rested and rejuvenated, not groggy and lethargic.
Let’s take a look at the formulation.
Glycine is an amino acid and neurotransmitter found mainly in foods that contain gelatin, like meat and various types of seafood.
Research shows that supplementation with glycine before bed…
The clinically effective dosage of glycine is 3 grams.
Melatonin is a hormone produced by the brain that regulates sleep. It’s also found in foods like tomatoes, walnuts, strawberries, and olive oil.
Although melatonin is a “go-to” supplement for improving sleep quality, and it can help in this regard, maintaining proper sleep cycles is more important. No amount of melatonin supplementation can compensate for what you lose through poor sleep hygiene.
That said, research does show that supplementation with melatonin…
The clinically effective dosage of melatonin ranges between 500 micrograms and 5 milligrams.
We chose the low end of the clinically effective dosage range because research shows that the benefits of melatonin aren’t dose dependent. That is, taking more will not help you fall asleep faster.
Lemon balm (Melissa officinalis) is an herb that has been used medicinally since ancient Greek times to relieve anxiety and agitation and promote sleep.
Research shows that supplementation with lemon balm…
The clinically effective dosage of lemon balm ranges between 300 and 1,200 milligrams.
Rutaecarpine is a molecule found in the Evodia rutaecarpa plant, which produces berries that have been used in Traditional Chinese Medicine to raise body temperature and reduce pain and gastrointestinal distress.
We chose to include this in LUNAR because it helps address a common problem that athletes and gymgoers run into: ingesting caffeine before late-day workouts can disrupt sleep.
Unfortunately, as we all know, it also interferes with sleep, and more significantly than many people realize. Studies show that that 400 milligrams of caffeine—a little more than the amount found in one serving of most pre-workout supplements—taken up to six hours before going to bed can reduce total sleep by more than one hour.
This means that many people who exercise later in the day simply can’t have caffeine, which isn’t ideal for maximizing performance and results.
Rutaecarpine helps mitigate this drawback by eliminating caffeine from the body, allowing for both pre-workout caffeine consumption and restful sleep.
Clinically effective dosages of rutaecarpine haven’t been well established yet, but anecdotal evidence has shown that 100 milligrams is effective for negating caffeine.
LUNAR contains 100% natural, safe substances that are scientifically proven to help you relax and fall asleep faster, stay asleep longer, sleep deeper, and wake up feeling rested, restored, and ready for the day.
While our choice of ingredients alone sets LUNAR apart from the rest of the crowd, what really proves its superiority is that each ingredient is included at clinically effective dosages.
That means that the dosage of each ingredient in LUNAR is based on published scientific research proving its benefits, not the restrictions of razor-thin production budgets or gluttonous profit margins.
When you start comparing the actual numbers, you will quickly see that one serving of LUNAR contains several times the amount of effective ingredients as our best competitors’ products. And some of the ingredients just aren’t found together in other sleep supplements.
While everyone claims to have the best sleep supplement on the market, we believe we can actually back up this claim with real science and real numbers.
If you want to relax and fall asleep faster, sleep longer and deeper, and wake up feeling refreshed…without resorting to habit-forming drugs or supplements…then you want to try LUNAR today.