EZ Melts Health Blog
EZ Melts Health Blog
Power Naps Can Boost Productivity and Creativity? Here's How
by Annie-Eliza Stevens
on Jun 11 2024
Reading Time: 4 minutes
The idea of napping during the day might seem like a luxury of time or, worse, a sign of laziness. Yet, contrary to common belief, napping isn't just for kindergarteners.
When done right, a power nap can be an invaluable tool for professionals and students alike, offering a myriad of benefits that can vastly improve performance and well-being.
We’re exploring the science behind power naps today and providing strategic insights on how to harness their full potential.
The Benefits of Power Naps
The concept of the power nap isn't a new phenomenon. Many great thinkers throughout history have lauded the power of the daytime rest, from Leonardo da Vinci to Winston Churchill. Modern research also supports the practice, showing that short periods of sleep can yield several substantial benefits.
Increased Alertness
A midday slump can often leave you feeling like you're wading through molasses. A power nap, typically taken in the early afternoon when a natural drop in alertness occurs, can help subvert this decline.
Just 20 minutes of shut eye can significantly increase your attention and motor response, making you feel more engaged and ready to tackle tasks with renewed vigor.
Improved Memory and Learning
The act of napping is not merely about feeling rested; it’s also about enhancing cognitive abilities. Studies have found that naps can bolster memory consolidation, the process by which short-term memories are turned into long-term ones.
If you’ve been grappling with new information or a complex problem, a strategic nap can help your brain cement and process this data.
Enhanced Mood and Creativity
Sleep and mood are intricately tied, and a lack of rest can often lead to irritability and a shortened fuse. By stepping away and napping, you give your mind a chance to reset its emotional compass.
Furthermore, some studies suggest that naps can unlock creativity by allowing the brain to make connections between seemingly disparate ideas. So, if you need inspiration, get those creative juices flowing with a quick daytime snooze.
Optimal Nap Duration and Timing
Not all naps are created equal, and haphazard dozing can lead to grogginess and exacerbate sleep inertia—the feeling of grogginess and disorientation that can follow a deep or prolonged sleep.
To avoid these pitfalls, it's essential to understand the ideal nap duration and the best time to take them.
Ideal Nap Lengths
Scientists and sleep experts agree that there are three general types of naps. A short nap, typically 10 to 20 minutes, offers a quick boost of alertness with minimal grogginess.
Naps lasting 30 minutes to an hour can provide significant memory and mood perks but may come with a slight period of grogginess. Furthermore, naps longer than an hour can lead to sleep inertia and potentially mess with your nighttime sleep patterns. It’s best to stick to shorter snooze sprints.
Strategic Timing for Maximum Effectiveness
The timing of your nap is crucial. Your body’s circadian rhythm naturally dips in the mid-afternoon, around 1 p.m. to 3 p.m., making this an ideal window for a nap. Napping too late can interfere with your nighttime sleep, while too early might not align with your body's natural energy cycles.
Creating the Perfect Nap Environment
Where you nap is as important as when you nap. Distractions, discomfort, and disruptions can all hinder the restorative benefits of a power nap. Thus, setting the scene for the perfect nap is key.
Dark, Quiet, and Comfortable
Ensure your nap space is as dull and silent as possible. The absence of light and noise can help stimulate the release of melatonin, the sleep hormone, while a comfortable position will facilitate a faster transition into sleep and a better quality nap.
Utilizing Sleep Aids
If you're in a less-than-ideal nap environment, don't fret. Tools such as eye masks, earplugs, or white noise machines can help. If you're struggling to fall asleep quickly, consider using relaxation techniques like deep breathing or progressive muscle relaxation.
Strategies for Incorporating Power Naps into Your Routine
The key to napping successfully is to make it a disciplined, integrated part of your day. Set aside specific times for naps, ideally in the early afternoon when our natural energy levels dip.
Avoid oversleeping by setting an alarm and keeping your nap to no more than 20 minutes. Lastly, don't feel guilty about taking a power nap during work hours – research has shown that it can boost productivity.
Scheduling Naps Effectively
Develop a nap schedule and strive to stick to it as closely as possible. If you're able to nap at the same time each day, your body will come to expect and anticipate the rest. Proactively blocking off this time on your work or study calendar can also help you protect this precious period from being eaten up by other obligations.
Avoiding Common Nap Pitfalls
One of the biggest obstacles to napping can be the fear of oversleeping. Set a gentle alarm to help you wake up and place it out of arm's reach so that you have to physically get up to turn it off.
Additionally, be mindful of caffeine intake, as napping too soon after a cup of coffee may make it harder to fall asleep and diminish the benefits of the nap.
Conclusion
Power naps are not a sign of weakness but rather a recognition of the body’s natural rhythms and our need for rest. By incorporating brief periods of sleep into your day, you’re not only giving your mind and body a break but also boosting performance, memory, and mood.
So next time you feel yourself hitting a wall, don’t reach for another cup of coffee or energy drink. Instead, find a quiet space and take a quick power nap to recharge your batteries—just remember not to hit the snooze button.
EZ Melts Health Blog
Can You Overdose on Melatonin?
by Annie-Eliza Stevens
on Feb 11 2024
Reading Time: 3 minutes
Have you ever found yourself unable to fall asleep at night? Or tossing and turning for hours on end?
Well, you’re not alone. In fact, according to the Centers for Disease Control and Prevention, one-third of U.S. adults report that they usually get less than the recommended amount of sleep.
With such a high percentage, it’s no wonder why people are turning to melatonin supplements for help. However, there’s a question that often arises among consumers: Can you overdose on melatonin supplements?
How to Tell If Your Body is Making Enough Melatonin
Before we dive into whether or not you can overdose on melatonin supplements, let’s take a look at why people turn to them in the first place.
Melatonin is a hormone produced by the pineal gland in the brain and is responsible for regulating our sleep-wake cycle.
However, there are many factors that can disrupt the production of melatonin. These include everything from stress to certain medications.
This is where supplements come into play. They can help bridge the gap between what our bodies are producing and what we need to get a good night’s rest.
How Much Melatonin Should I Take?
Determining the right dosage comes down to several factors. These include age, weight, current medications, and health conditions.
For example, individuals with liver disease may not be able to metabolize melatonin as effectively and may need a lower dosage.
One thing is for sure: do your research and compare supplements before purchasing. Not all supplements are created equal, so choose a melatonin supplement that only contains necessary, quality ingredients to support your best sleep. There are also other supplements you can take to support the efficacy of melatonin tablets.
It’s important to speak with a healthcare provider to determine the right dosage for you.
It’s important to know how much melatonin to take to avoid any potential risks. The standard dosage guidelines for adults is between 0.5-5 mg depending on individual needs.
However, note that just because a higher dosage is available does not mean it’s safe or necessary. Higher doses can disrupt our natural sleep-wake cycle and lead to side effects.
Dosage Recommendations for Children
For children, the recommended dosage varies based on age and weight. In general, the recommended dosage for children ranges from 1 mg to 5 mg depending on their age and weight.
It’s important to speak with a healthcare provider to determine the right dosage for your child.
Signs and Symptoms of Melatonin Overdose
So now, the important question: Can you overdose on melatonin supplements? The short answer is yes.
While it is a naturally occurring hormone in our bodies, too much of it can lead to potential risks. Signs and symptoms of an overdose include nausea, dizziness, headaches, and disrupted sleep.
However, it’s important to differentiate between side effects and actual overdose symptoms.
Side effects of melatonin supplements are common and can include drowsiness, headaches, and nausea. If these symptoms persist or worsen, you must speak with your healthcare provider.
Actual overdose symptoms, however, are more severe and may include hallucinations, seizures, and respiratory distress. It’s important to seek medical attention immediately if you experience any of these symptoms.
Conclusion
Melatonin supplements can be a helpful tool for individuals struggling with sleep issues. However, it’s important to take the necessary precautions to avoid any potential risks.
Always speak with a healthcare provider to determine the right dosage for you and never exceed the recommended amount. If you experience any potential overdose symptoms, seek medical attention immediately. Sweet dreams!
EZ Melts Health Blog
What is Revenge Bedtime Procrastination — And How to Stop
by Annie-Eliza Stevens
on Sep 08 2023
Reading Time: 3 minutes
Calling all night owls: this one’s for you. Do you often find yourself staying up late at night and regretting it the next day? It’s a common problem that many people face.
People are now calling it “revenge bedtime procrastination”. It’s a phenomenon that’s becoming popular to talk about in mainstream culture. It’s when you stay up later than you should just so that you can have some alone time after spending your entire day catering to other people’s needs, being stuck at work for too long, or experiencing burnout.
In other words, it’s your way of reclaiming your “Me Time” at night when there are generally fewer expectations of people to be productive. Unfortunately, it comes at the expense of messing with your Circadian rhythm and your daytime hours when you don’t get the quality rest you need the night before.
In this blog post, we’re going to explore what revenge bedtime procrastination is, why it happens, and some tips to combat it.
Why Does Revenge Bedtime Procrastination Happen?
Some people have suggested that it’s due to the fear of missing out (FOMO). Others argue that social media has made us more easily distracted and less disciplined when it comes to our sleep schedules.
However, for many, it’s just a way of feeling in control of their lives. Staying up late, even if it means sacrificing sleep, helps us feel like we’re back in the driver’s seat.
We get it—even if you’re tired by the end of your day, reading until the wee hours of the morning or bingeing that show you’ve been meaning to catch up on can feel pleasurable and hard to resist.
How to Stop Staying Up Too Late
So, how can we combat revenge bedtime procrastination? Getting the right routine in place to support your best night’s sleep and starting healthier habits during the day as well can help you look forward to bedtime. Here are some suggestions.
Take Your “Me Time” During the Day Instead
Try to schedule “me time” earlier in the day rather than saving it for later in the day. If you have a few moments of free time during the workday or lunchtime, why not take a short break to do something you enjoy?
We know some jobs are high-stress and allow for little room to breathe, but look at your schedule and find time to block off where it’s expected that people can’t contact you about work or daily responsibilities.
Go for a walk to get some exercise, maybe work on a puzzle, enjoy a special treat from a local cafe at lunch, or turn off all your devices so you can just sit and relax undisturbed by texts.
Same Bedtime, Every Time
Establish a consistent sleep schedule that works for you and stick to it, even on weekends. This means going to bed and waking up at roughly the same time every day, even when you don’t have to work.
This helps regulate your circadian rhythm and trains your body to associate sleep with a particular time of day so that you get better quality rest. Set alarms in your phone to remind you to wind down or slip into bed.
Cue Sleep Mode with Sleep Support
There are many OTC drugs at your local pharmacy that can induce drowsiness. However, if you’re looking for a sleep support alternative to OTC sleep meds, try melatonin.
Melatonin is a naturally occurring hormone in our bodies. It’s released in the evening to tell our Circadian rhythm to “cue sleep mode”. Often, due to screens, stressors, and a busy schedule, our bodies won’t produce enough melatonin and therefore we become unaligned with our natural rhythm.
A melatonin supplement 30 minutes before bedtime can ease your body into rest and encourage you to go to bed at a reasonable hour.
Less Screen Time
Instead of scrolling through your phone or binge-watching Netflix, try doing something that’s a little more engaging, such as reading a book or taking up a new hobby like doodling or crocheting.
Screen time is proven to keep our minds running on all cylinders because of blue light. Consuming reels or watching a show right up until it’s time to sleep can interfere with your ability to wind down, or even want to wind down.
Conclusion
Revenge bedtime procrastination is a way for many of us to feel in control of our lives. While a term with the word “revenge” in it can seem very negative, it’s really just a sign that your work-life balance is off.
However, it’s important to be mindful of our sleep schedules and overall health. We can break the cycle of revenge bedtime procrastination and get the rest we need by setting boundaries with ourselves and finding healthier ways to unwind. Remember, it’s okay to put ourselves first during the day.
EZ Melts Health Blog
Why You Need a Structured Sleep Schedule: The Key to a Better Night's Sleep
by Annie-Eliza Stevens
on Jul 28 2023
Reading Time: 3 minutes
Do you find yourself tossing and turning at night, unable to fall asleep? Or perhaps you're someone who succumbs to the allure of Netflix until the early hours of the morning?
In either case, it's worth taking a step back and asking yourself, “Do I have a structured sleep schedule?”
While it might sound boring, sticking to a consistent sleep routine can do wonders for your overall health and well-being. So today, we're diving into the importance of having a structured sleep schedule and sharing a few tips for developing healthy sleep habits.
Why is a Sleep Schedule Important?
First things first, why exactly is a structured sleep schedule so important? Our bodies love routine - it's how we stay regulated and in balance.
Similarly, our sleep needs to be consistent if we want to benefit from the restorative effects of deep sleep cycles. When we sleep, our brains perform important maintenance work, clearing out toxins and repairing cells. For this to happen, we need to give our bodies the opportunity to enter these deep sleep phases.
Unfortunately, constantly changing our sleep schedules can disrupt these cycles, leaving us feeling groggy and unrefreshed even after a full night's sleep.
In addition to the neurobiological benefits of a consistent sleep schedule, having a structured sleep routine can make falling asleep easier in the first place. When we follow a regular bedtime routine, our bodies start to associate these actions with sleep, signaling that it's time to wind down for the night. This can make it easier to fall asleep quickly and without too much trouble.
So, what are some tips for developing healthy sleep habits?
Tip 1: Count the Hours First, determine how much sleep you need each night and try to stick to that window as closely as possible. For most adults, 7-9 hours per night is optimal.
Additionally, try to keep a consistent schedule - go to bed and wake up at the same time every day, even on weekends. This can help regulate your body's circadian rhythm, helping you feel more alert in the morning and more tired at night.
Tip 2: Less Screen Time When it comes to winding down before bed, eliminate any screens for at least an hour before sleep - the blue light emitted by devices can disrupt the production of sleep-regulating hormones.
Instead, try reading a book, taking a warm bath, or sipping on some caffeine-free tea. Calming your mind and relaxing your body can help speed up the time it takes you to drift off.
Tip 3: Taking Sleep Support Supplements
Using a quality sleep support supplement can make all the difference in the world—but two? Yep, you heard right! L-Theanine and Melatonin together are even better, as they support you around the clock and can amplify each other's effects.
L-Theanine is an amino acid known for supporting emotional balance*. And we all know, if you’re cool, calm, and collected, you’re more likely to be relaxed at bedtime. In addition, studies have also shown that L-Theanine supports concentration and focus during the day*.
Melatonin is naturally produced in the body and its job is to regulate regular sleep/wake cycles so you can wake up feeling rested and refreshed every day. However, our bodies release less of this sleep hormone if we’re stressed. Combined with the amount of time we spend in front of screens or stay up late some nights, it can throw off our circadian rhythm. Taking a melatonin supplement can support your body in unwinding and knowing it’s time to count sheep.
Our suggestion? Take L-Theanine during the day to support a calm, focused state, then take melatonin at night 30 minutes before bed to promote better rest. Taking both will promote an easier transition into Dreamland and a brighter morning.
Better Sleep with EZ Melts
By developing a structured sleep schedule and sticking to healthy sleep habits, you can optimize your body's natural sleep-wake cycle, making it easier to fall asleep, stay asleep, and wake up feeling refreshed. Incorporate some of these tips into your nightly routine and see how they enhance your sleep experience.
We make it easy to try L-Theanine and Melatonin with our Essential Sleep Bundle, which brings you savings of 10% off retail price. Our supplements are non-GMO, vegan, sugar-free, and free from the nine most common allergens. We make it EZ to get the nutrition you need with our delicious supplements. Sweet dreams!
EZ Melts Health Blog
Signs You're Burnt Out (And How to Recharge)
by Annie-Eliza Stevens
on Jun 20 2023
Reading Time: 4 minutes
Do you ever find yourself exhausted after a day at work, even though you feel like you haven't accomplished much? Or maybe you're feeling overwhelmed by the sheer number of responsibilities and tasks that you have to juggle each day. If so, it might be time to consider if you’re burnt out.
Burnout can affect us all in different ways, but it’s important to know when your body is telling you it needs some rest. We’ll show you the physical and mental signs of burnout as well as strategies for coping and recharging.
Recognizing Burnout: Physical and Mental Symptoms
Burnout can be a tricky beast to identify because it often sneaks up on us without us noticing. It’s important to recognize the physical and mental signs of burnout so we can take steps to practice self-care and restore our energy levels.
Burnout can manifest itself in a variety of ways. Changes in sleeping patterns are often one of the first signs of burnout.
If you find yourself waking up several times each night or having difficulty falling asleep despite being exhausted from work or school, this could be a sign that your body is telling you it needs rest.
Similarly, if you’re unable to stay awake during the day or feeling more tired than usual despite getting enough sleep at night, this could also be an indication that something is off balance.
Burnout can also cause fatigue, low mood, and irritability - feelings that come with a sense of being overwhelmed. You may feel like no matter how much you do there’s always more on your plate.
This overwhelm can make it difficult to focus and concentrate on any task for more than a few minutes at a time, Also, your motivation might disappear entirely, or you may notice yourself becoming irritated with small things that normally wouldn’t bother you.
Physical symptoms are another common sign of burnout: headaches or stomach issues may start to appear more frequently if our bodies aren't getting enough rest and relaxation.
Recognizing when our bodies need rest is essential for avoiding burnout in the long run. By taking note of any physical or mental changes that might point towards exhaustion before they become too severe, we can then use the strategies below to curb the issue.
Strategies for Coping and Recharging After Burnout Happens
It’s much better to catch the signs of burnout before you feel unable to continue with your daily activities, but being tuned into your body is the only way to know the signs before they get out of hand.
If you don’t catch yourself early with the above burnout symptoms, use these tips to get yourself back up and running.
Set Boundaries: One of the key components of preventing burnout is setting boundaries between work and personal life.
Create specific rules for yourself such as not checking emails after 8 pm or taking a full day off from work on weekends.
While these rules may seem simple, they are essential for creating balance in your life. It is also important to communicate these boundaries to colleagues, friends, and family so they understand how you prioritize your time.
Identify & Reduce Stressors: Identifying sources of stress in your life can help you reduce overall stress levels. Make a list of activities or tasks that cause you stress or anxiety and then assess which ones are necessary and which can be eliminated from your schedule or delegated to someone else.
Additionally, find ways that you can adjust your environment or workflow to reduce potential triggers of stress. For instance, if noise levels in the office make it hard for you to concentrate, ask if there are any quiet spaces available for working.
Take Regular Breaks: It’s easy to get caught up in our work when we have deadlines looming; however, it’s important to take regular breaks throughout the day.
Taking short walks during lunchtime or scheduling quick 5-minute breaks every hour will help refresh your mind while also boosting productivity later on.
Other break activities could include listening to music, reading a book, meditating, or doing some light exercise like stretching or yoga poses (if possible).
Try Supplements: If your main signs of burnout are sleepless nights and fatigue during the day, it could be that your body is too stressed to keep going at full speed. Try quality sleep support supplements like melatonin 30 minutes before bed and mood support for memory and energy support like L-Theanine or SAM-e.
To make it even simpler, we’ve curated Sleep Support and Mood Support supplement bundles so it takes the guesswork out of the process of finding the right product for you.
Seek Help If Needed: Lastly, if none of these strategies seem effective enough in preventing burnout then don’t hesitate to seek professional help from a therapist or medical professional. They are trained in providing the best advice tailored specifically for you toward reducing burnout symptoms and helping you balance your full plate moving forward.
Following these tips will allow you to practice self-care while avoiding feelings of guilt over taking time away from work when needed. Creating a healthy work-life balance and understanding your limits is key to long-term success and avoiding burnout down the line.
The EZ Melts Difference
If you’re looking to support your best work-life balance and avoid burnout and exhaustion as much as possible, try out a new supplement routine in addition to the tips above.
Our Sleep Support and Mood Support collections are a great way to make your mental and physical wellness a no-brainer.
Our vitamins are non-GMO, vegan, sugar-free, and free from the nine most common allergens. We support the planet with the ingredients we use in our supplements.
We make it EZ to get the nutrition you need with our fast-melting supplements. And with our subscription service, it’s even easier to take care of yourself. Use code EZ30 at checkout to save 30% off your first subscription.
EZ Melts Health Blog
5 Simple Ways to Promote Good Sleep Quality Tonight
by Annie-Eliza Stevens
on May 06 2023
Reading Time: 4 minutes
Are you tired of feeling tired? Do you struggle to fall asleep or stay asleep throughout the night? If so, you're not alone! Poor sleep quality is a common problem that affects millions of people around the world.
Luckily, there are some simple and effective ways to promote good sleep quality tonight. In honor of May being Better Sleep Month, we're sharing 5 tips that can help you get better quality rest and wake up feeling refreshed and energized each morning.
Develop a Relaxation Routine
There are a number of things you can do to wind down before bed and promote relaxation. First, establish a regular bedtime routine including winding down activities in the hour leading up to sleep.
This might mean taking a warm bath, reading a book, or writing in a journal. Secondly, make sure your bedroom is dark, quiet, and cool—a space that promotes relaxation.
If you can't control the noise and light level in your environment, try using earplugs and an eye mask. Disconnect from screens at least 30 minutes before sleep—the blue light they emit can interfere with your body's natural sleep rhythm.
Avoid Stimulants Late in the Day and Evening
It's no secret that caffeine is a powerful stimulant. Coffee, tea, energy drinks, and even chocolate can all contain caffeine.
While caffeine can be a great way to get an energy boost in the morning, it can also be detrimental to your sleep quality if consumed late in the day or evening.
Caffeine has a half-life of about 5 hours, which means that it can stay in your system for up to 10 hours after you consume it. This means that if you have a cup of coffee at 3 pm, there's a good chance it will still affect you when you're trying to go to bed at 11 pm.
To avoid this, try to avoid consuming any caffeinated beverages after 2 pm. If you do need an afternoon pick-me-up, opt for something decaffeinated like herbal tea or water.
Exercise Regularly During the Day
It's no secret that exercise is good for you. But did you know that it can also improve your sleep quality? That's right, regular exercise can help you fall asleep faster and sleep more soundly throughout the night.
Exercise releases endorphins, which have mood-boosting and stress-relieving effects. This can help you feel calmer and more relaxed before bedtime.
Exercise also helps to regulate your body's natural sleep-wake cycle. By keeping your body active during the day, you'll be more likely to feel sleepy at night and wake up feeling refreshed in the morning.
Keep Your Bedroom Cool and Dark
A cool, dark bedroom is the perfect environment for sleep. If your bedroom is too warm or too bright, it can be difficult to fall asleep.
The ideal temperature for sleep is between 60 and 67 degrees Fahrenheit. To keep your bedroom cool and dark, try using blackout curtains or blinds to block out light, and use a fan to circulate air.
You may also want to consider investing in a quality mattress that stays cooler than other types of mattresses.
Limit Screen Time Before Bedtime
It's no secret that screens and sleep don't mix. The light from devices like phones, laptops, and TVs can interfere with your body's production of melatonin, the hormone that helps you feel sleepy. That's why it's important to limit screen time in the hours before bedtime.
If you must use a device before bed, try dimming the brightness and using a blue light filter. And make sure to give yourself plenty of time to wind down before hitting the hay. A good rule of thumb is to turn off all screens at least 30 minutes before bedtime.
If you’re finding it hard to turn off Netflix, here are some tips to help you ease off tech before bed.
EZ Sleep with EZ Melts
Sleep is essential for our physical and mental well-being, so it's important to make sure you're getting enough restful sleep each night. We hope that these 5 simple tips have helped you get started on promoting good sleep quality tonight.
With a few small changes here and there, you'll be well on your way to more energized days and better overall health. If you’re looking for another natural, simple way to support your best sleep, try Sleep Support supplements like Melatonin & L-Theanine.
EZ Melts Health Blog
Prep Your Body for Daylight Savings Time 2023
by Annie-Eliza Stevens
on Mar 10 2023
Read Time: 3 minutes
Daylight Savings Time is right around the corner, and that means it's time to prepare your body for the early sunrise.
When Daylight Savings rolls around in March 2023, you'll want to be sure you're ready to adjust your routine to minimize the effects the change can have on your body. Here are some simple steps you can take now so that it will be much easier on yourself later.
Set Your Light Alarm
A good way to prepare for daylight savings time is by setting your regular alarm clock one hour earlier so that the sun will wake you up instead of the buzzer.
If possible, try to use a light alarm clock instead of an audible one. They're designed with bright lights and gentle sounds that are easier on the eyes and ears than other types of alarms and won't disturb others who share space with you in bed (or elsewhere).
Add Extra Sunlight
If you're looking to make the most of the daylight hours, try adding more natural light to your day. The amount of sunlight exposure each person needs varies based on age, but even 15 minutes a day can help regulate our circadian rhythm and energize us.
Natural light comes from the sun, so if you're not able or willing to step outside in the morning or evening hours when there's less artificial light around (such as during work), consider bringing some indoor plants into your home or office to add color and energy to your space.
The Right Supplements
The easiest thing you can do to support your circadian rhythm is to take the right supplements to support restful sleep and optimal energy levels during the day.
Melatonin, our Energy, Memory, & Mood Enhancer supplement, and B-complex support your sleep schedule at night and start the day off right in the morning. Our EMME supplement supports your circadian rhythm (aka your body’s clock) and quality sleep as well as supporting balanced energy.
If you have a hard time falling asleep at night, take melatonin 30 minutes before bedtime to signal to your body it’s time for rest. During the day, B-complex supports healthy energy levels during the day.
L-theanine supports lower stress levels. This is beneficial during Daylight Savings Time so that you won't be waking up in the middle of the night feeling restless or “off” when your body feels the time change.
Limit Blue Light
One of the best ways to prepare your body for Daylight Savings Time is by limiting your exposure to blue light at night.
Blue light is found in electronic screens, TVs, cell phones, and other devices that emit a “blue hue”. It can disrupt your circadian rhythm (your body's natural sleep-wake cycle) and suppress melatonin production--the hormone that helps you get sleepy at night.
The problem with blue light isn't just limited to nighttime use--it can also affect your sleep during the day if you're using electronic devices right before bedtime or in the middle of the night while trying to fall asleep again after waking up during those first few weeks following DST changes.
Consistent Sleep Schedule
You'll want to create a consistent sleep schedule to get the most out of your sleep. A good way to do this is by making sure that you go to bed at the same time every night--and wake up at the same time every morning.
If you're having trouble sticking with your new routine, try setting an alarm on your phone or computer so that it reminds you when it's time for bed. Another option is setting up a "bedtime" reminder in your phone calendar.
EZ Melts for Energy
Daylight Savings Time can be draining and mess with our bodies’ schedules, but with the right care, you can minimize the negative impact by supporting your energy and sleep. You don’t need to change everything at once — start by making one change every week until you’re on track.
In addition, to support healthy, steady energy levels and quality sleep during the clock change, take the right combination of supplements, as mentioned above.
Our vitamins are non-GMO, vegan, sugar-free and free from the nine most common allergens. We make it EZ to get the nutrition you need with our fast-melting supplements. And with our subscription service, it’s even easier to take care of yourself. Use code EZ30 at checkout to save 30% off your first subscription.
EZ Melts Health Blog
5 Ways to Ditch Screens Before Bedtime
by Annie-Eliza Stevens
on Jan 19 2023
Read Time: 4 minutes
Between your computer, phone, and tablet—not to mention the TV—you've probably been looking at screens for most of the day. But it's time to put that all down!
If you want to be well-rested and get better sleep, it's time for a device detox before bedtime. Here are some tips for getting off your devices and laying your head to rest at night. But first, check out these signs you may be too reliant on tech.
Signs of Tech Addiction
Woah, okay, “tech addiction” sounds intense, but there are signs you’ve created a habit of zoning out and looking at screens without thinking about it. Consider these points below:
You check your phone in the middle of the night. If you've ever woken up to see a blue light from your phone shining through your eyelids, that's not a good sign—especially if your last text was sent at midnight.
When you’re bored or stressed, you automatically reach for your phone.
You spend more time on social media than with people in real life.
Your sleep schedule has been disrupted by technology use late at night or early in the morning, aka you find it harder to wind down and feel less than restored in the morning after a day of tech.
You're anxious and irritable when away from your devices. This is especially true if "being away" means going somewhere without a phone—like a vacation or a camping trip.
Time to Tune Out?
No judgment here! If you’re ready to try turning off screens and creating a better bedtime routine, we’ve got some great tips for you.
Setting Time Limits
When setting a limit for screen use before bed, start with the minimum and work your way up from there.
The National Sleep Foundation recommends no more than two hours of screen time per night for children ages 6-13, and one hour per night for teens 14-17. For adults 18+, they recommend limiting yourself to less than two hours of screen time daily.
For many people, keeping track of their screen time can be easier said than done—especially if they use multiple devices throughout the day.
Luckily, there are many free apps out there that can help you monitor your phone usage while still allowing tracking options like timers and alerts, so you know when enough is enough.
Some even kick you off the apps you specify in settings after the timer is up. The goal here is to disrupt the habit and make yourself aware of how much time has passed.
Hide Your Phone
A great way to prioritize sleep in the bedroom is by leaving your phone in another room—just make sure your alarm is loud, or you have a traditional alarm clock to wake you up!
Designating certain rooms for specific purposes (i.e.: office for work, living room for TV, bedroom for rest and sleep) can help your body associate these spaces with the goal activity. Leaving your phone outside the bedroom will help you stay focused on getting quality R + R.
Natural Sleep Supplements
If you’re looking for an easy way to further support restful sleep and a balanced circadian rhythm, sleep support supplements are a great idea.
This is especially true if you don’t want to take heavy-duty sleep medications or OTC drugs. For example, try our melatonin and L-theanine supplements.
Melatonin is naturally released by the body and helps regulate normal sleep cycles and aids in falling asleep faster. It’s naturally found in our bodies, but excessive screen time can interfere with your melatonin levels, so a supplement is a good idea.
L-Theanine pairs well with melatonin because it supports overall lower stress levels— like that stress that’s been making you jittery and overthink your day.
Add Something Relaxing You Enjoy to Your Nighttime Routine
Create a relaxing bedtime routine, sure, but also create a routine you look forward to! Going to bed at the same time each night will help you get into a regular sleep pattern, as will adding a fun, relaxing activity you look forward to before bed.
This activity could be anything from a bath, to reading a book or listening to a white noise machine while journaling until drowsiness sets in.
This enjoyable activity or ritual should be something that doesn’t involve looking at technology. This could disrupt your circadian rhythm by making you stay up late into the night while simultaneously causing stress over being awake too early in the morning without good rest.
Meditation to Calm and Restore
Meditation is a great way to calm your mind, reduce stress, and improve your mental health. It can also help you get better sleep (and could be your enjoyable nighttime ritual from above!)
Setting aside time every day to meditate will make a big difference in how well you sleep Meditating helps you relax, and deep breathing specifically calms your parasympathetic nervous system (aka what’s making your body wig out at night).
If you're feeling stressed out or anxious about something, taking some time for yourself before bed can be very helpful because it will allow your mind to calm down so that when it's time for sleep. This way, all the negative thoughts that were triggering your nervous system and have been swirling around in there won't prevent restful slumber,
EZ Sleep
We hope these tips have inspired you to add something relaxing to your bedtime routine and ditch the screens until tomorrow.
In the meantime, if you’re looking for further support, try adding a supplement to your daily (and nightly) routine.
Our sleep support supplements are non-GMO, vegan, sugar-free, and free from the nine most common allergens. And with our subscription service, it’s even easier to take care of your health. Use code EZ30 at checkout to save 30% off your first subscription.
EZ Melts Health Blog
Stress-Relieving Nutrients for National Relaxation Day
by Annie-Eliza Stevens
on Aug 15 2022
Read Time: 3 minutes
In today's world, stress seems to be a constant companion. We're constantly juggling work, family, and social obligations, and it can be tough to find time for ourselves.
Which is why National Relaxation Day is so important. It's a time to focus on our mental well-being and take some time for ourselves.
There are many ways to help yourself relax and enjoy being in the present moment. One of the best ways is through nutrition.
Certain nutrients can help improve our mood, reduce mental tension, and promote calmness. Here are some of the best stress-relieving nutrients to add to your diet.
Magnesium
One of the best stress-relieving nutrients is magnesium. Magnesium helps to relax the nervous system and has been shown to be effective in reducing stress and anxiety.
It can also help to improve sleep quality, which is important for overall stress management.
Foods that are high in magnesium include dark leafy greens, nuts, and seeds.
L-Theanine & Melatonin
Supplements like L-theanine and melatonin can help promote mental clarity and restful sleep, both key to living with less stress.
L-theanine is an amino acid that can be found in green tea, and it has been shown to promote relaxation without causing drowsiness.
Melatonin is a hormone that helps regulate sleep by way of signaling your Circadian rhythm, and it can be effective in supporting a calm state of mind and body.
Omega-3
Another great stress-relieving nutrient is omega-three fatty acids. Omega-three fatty acids have anti-inflammatory properties and have been shown to reduce stress levels and improve mood. They can also support healthy brain function and protect against cognitive decline.
Good sources of omega-three fatty acids include fish, nuts, and seeds.
Vitamin B-Complex
Vitamin B-complex is another stress-relieving nutrient that can be found in many foods. Vitamin B-complex helps to support the nervous system, your cognitive health, and helps the body cope with stressors. It can also help to improve mood and reduce feelings of anxiety.
Good sources of vitamin B-complex include meat, poultry, fish, eggs, and dairy products, as well as natural supplements.
Probiotics
These beneficial bacteria are found in yogurt, kimchi, and sauerkraut. Probiotics help support a healthy gut which is essential for overall health and wellness.
Your gut supports your nervous system and lower levels of tension by making your serotonin production more available for your body to use. Probiotics also help to reduce stress-related hormones like cortisol.
Herbs
Herbs have been used for mental wellness properties for centuries. There are many different herbs that can be used to help you relax and unwind.
Some of the most popular stress-relieving herbs include chamomile, lavender, and the nootropic ashwagandha. These herbs can be consumed in tea form or taken in supplement form.
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Stress is a part of life, but it doesn't have to control us. By incorporating stress-relieving nutrients into our diets, we can take back control and find some peace of mind. Make a commitment to relax and nourish your mind and body with stress-relieving foods and supplements.
Make sure you choose a brand that cares about what they put into their supplements as much as you care about what goes into your body!
EZ Melts supplements are all zero-sugar, vegan, gluten-free, and non-GMO, so you know that you are getting effective supplements that won’t cause you harm. Join our subscription service to get 30% off your first order for a limited time.
EZ Melts Health Blog
Why IS it Harder to Sleep in the Summer?
by Annie-Eliza Stevens
on Jul 20 2022
Warmer days bring a great amount of restorative relaxation, time spent in fun outdoor activities, and more vitamin D production from the sun. All of these factors can enhance your mood and energy levels…but there is a flip side to this.
Longer days and warm summer nights can actually make it really hard for people to fall asleep and stay asleep.
In addition, many people find that it can be harder to sleep until their usual alarm and find themselves awake before they want to be.
This can lead to grogginess, lower productivity, and of course, lower energy levels. Why does this happen?
Here are five ways that summer interferes with your ZZZs, and what you can do to support deep, restful sleep.
Warmer Room Temperature
Warmer nights actually disrupt sleep rather than aid it. There actually is an ideal temperature for optimal rest, which is around 67-69 F.
Anything higher than 70 F is shown to interfere with your REM cycle, which is when your body gets deep, restorative sleep. As heat rises, so does the likelihood of restlessness and rising internal temperature, which works against your REMs.
Summer Vacation Plans
Summer is when a lot of people travel and vacation in the US. With that often comes jet lag, different time zone adjustments, and more exciting day and evening activities that make it hard to get quality sleep.
For some people, it’s less about excitement and anticipation than it is about the stress of packing, planning, traveling, and scheduling adventures.
Either way, your sleep cycle can be all over the place, and stressors or exciting experiences can affect the quality of your rest.
Seasonal Allergies
A lot of seasonal allergies happen in the summer months, which makes it really difficult to stay asleep.
In fact, according to the Sleep Foundation, people who suffer from allergies are more likely to develop snoring, sleep apnea, insomnia, and short, restless sleep cycles.
Many people wake up frequently with a stuffy nose, cough, irritated eyes, and more, which makes it hard to get quality rest as well as stay in dreamland.
You're Eating Later
Because daylight hours are longer in the summer, people tend to eat dinner a little later too. However, eating later but keeping your bedtime routine the same is proven to be a bad idea.
When there are fewer hours in between your last meal and dozing off, your body has a difficult time metabolizing and digesting food. Turning food into energy also triggers insulin release which can mess with your body’s sleep-wake cycle.
Professionals suggest that your last meal is 2-3 hours before bed to allow for proper digestion and minimal stomach upset. Try to limit spicy and caffeinated foods and drinks before bed as well.
Longer Days
Your circadian rhythm—the biological clock that tells your body when to sleep and when to be active—is affected by the increased daylight hours during the summer.
This is because light delays your body from producing melatonin, the hormone your brain produces that signals your natural rhythm that it’s time to sleep.
In addition, your body halts production in the AM as well, which means when the sun comes up sooner, your body is active sooner. In a nutshell, Longer days = less melatonin.
A Natural Solution
Rather than take OTC options that leave you groggy and tired, try a natural option: take a melatonin supplement 30-60 minutes before bedtime.
For even better results, combine melatonin at night with an l-theanine supplement during the day to support lower stress levels and increased relaxation, which will help your body when it’s time to sleep.
The combination will help you stay calm and focused during the day while more effectively signaling your circadian rhythm that it’s bedtime at night.
The EZ Melts Difference
Quality matters. Make sure you are choosing a brand that cares about what they put into their supplements as much as you care about what goes into your body!
The best part about choosing EZ Melts? Our tablets are fast melting, EZ to take, and have delicious customer-approved flavors. In addition, all our supplements have zero chemical additives, are vegan, and non-GMO.
Try pairing melatonin with a daily l-theanine supplement to support better days and easy ZZZs.
EZ Melts Health Blog
Tired of Finding Hair in the Shower Drain? 5 Simple Healthy Hair Tips
by Annie-Eliza Stevens
on Mar 22 2022
Read Time: 5 minutes
Are you noticing a lot of hair clogging up the shower drain lately? First off, don’t panic! Hair shedding is normal for everyone and it’s a part of the growth process.
However, factors like stress, diet, and genetics can play a role in excessive hair shedding. If you are worried that your hair loss is significant or you have fine follicles, there are simple steps you can take to support healthy hair density and minimize fallout. Here are five tips to grow luscious, strong locks.
1. Beat the Heat
There’s nothing like a good blowout to make you feel your best, but styling tools cause irreparable damage to your hair follicles and cause extra hair fallout. Heat protectant sprays can protect your hair to an extent, but using hot tools daily causes the follicle to become brittle and eventually break.
Save the heat for special occasions if you can and use a towel scrunchie to put your wet hair back until it dries. If you can’t bear to part with your hot tools, try for every other day, or take out a step in your daily routine.
For example, instead of drying then curling with tools, wash your hair earlier in the morning or evening and let it air dry naturally. Then style and go about your day (or night).
2. Your Scalp Needs TLC Too
There’s tons of protectant sprays, hair masques, keratin leave-in conditioners, and volumizing hair treatments out there, but you might be missing the root of the hair loss problem (pun intended): your scalp.
Over time, product builds up on the surface, tight hairstyles can pull at your roots, and shampoo can strip your hair of its natural oils. All of this can lead to dull, weak, and brittle hair.
Protect your scalp by minimizing the amount of times you wash your hair (yes really). Shampoo has sudsing agents and ingredients that can strip oils and clog your roots.
Try using less products, and get a quality scalp detox treatment. If you want, you can opt for a more natural scalp detoxifier, like those that contain apple cider vinegar.
Also, use loose hair ties, clips, or other accessories that don’t pull at your roots. If your hair tangles easily after you step out of the shower, try a wet brush to minimize breakage and massage your scalp.
3. Sleep Instead of Shed
Every system in your body is interconnected, and hair is no different. Taking care of your basic needs, like getting a good night’s sleep, is vital to hair health.
If you find it difficult to sleep at night, try a natural support like melatonin and read up on our favorite sleep tips.
For starters, go to bed at the same time every night and get up at the same time every morning…yes, even on weekends or days off! Your body craves routine, so skip the extra episode tempting you on Netflix if you can.
4. Food for Healthy Follicles
This pairs naturally with the previous tip. Good, balanced nutrition is essential for healthy hair, and well, everything else.
Make sure you are getting ample whole grains, greens, vitamin C, lean protein, and healthy fats like omega-3s to support optimal hair health and growth.
Minimize sugar, preservatives, and trans fats, which may sound like a broken record in this day and age, but the American diet still greatly favors these unhealthy ingredients.
5. Supplements for Shining Locks
One of the easiest, least time-consuming ways to support the best hair growth and health while minimizing unnecessary shedding is taking a quality supplement daily. You’ve probably already heard of biotin, one of the B vitamins, which is said to encourage faster hair growth, but there are plenty of other supplements to try as well.
Iron, vitamin C, and vitamin D are three great supplements to check out if you are losing hair density due to shedding and breakage.
Iron is necessary for hair shaft health, and low levels can cause shedding. Vitamin C supports iron absorption in your gut, and it supports hair growth. Vitamin D deficiency is associated with brittle bones, but it is also linked with hair breakage and shedding.
If you’re finding it difficult to get adequate vitamins and minerals in your daily diet, consider bridging the nutrition gap with quality supplements.
The EZ Melts Difference
While you may be able to find supplements elsewhere, it’s finding quality products that counts when it comes to your health.
Make sure you are choosing a brand that cares about what they put into their supplements as much as you care about what goes into your body!
EZ Melts supplements are all zero-sugar, vegan, gluten-free, and non-GMO, so you know that you are getting effective supplements that won’t cause you harm.
Thank you for being a part of the EZ Melts community!
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Written by Annie-Eliza Stevens
EZ Melts Health Blog
The Best Supplements for Aging Gracefully
by Annie-Eliza Stevens
on Feb 15 2022
Read Time: 4 minutes
Many of us hope to “age well”, as they say. While that may look and feel different from person to person, aging is a process that affects us all.
And aging well isn’t just about looks nor is it a superficial sentiment; it’s a process that affects our bodies holistically.
Supporting our health and wellness as we age is the best form of self-care, and there are so many ways to do it. One of the easiest ways to take care of your mental and physical wellness through all stages of life is taking supplements daily.
Here are the top supplements for supporting your best life—here’s to getting older but not feeling older!
Work Out Like a Pro
Exercise and remaining physically fit is key to supporting your musculoskeletal system and mental wellness as you age.
CoQ10 supplements may help support enhanced physical performance and energy levels during exercise. This is because free radical damage negatively impacts muscle function, and CoQ10 has been shown in studies to help decrease oxidative stress caused by free radicals.
Stress-Free is the Way to Be
Did you know that stress prematurely ages you, both externally and internally? Protect your mind and body from excessive mental strain by taking L-theanine daily, which supports lower cortisol levels (aka stress hormones).
Then take melatonin at night to support your circadian rhythm and a good night’s sleep. Sleep is when your body repairs itself and supports cognitive functioning.
Beautiful Skin at Any Age
There are many supplements that claim to support glowy, healthy skin. And while it’s helpful to have external skin care, rubbing in a cream or serum will only target the area you put it on.
For overall skin health, try biotin for cell turnover and production, vitamin C for even, bright skin tone and collagen synthesis, as well as vitamin A which protects collagen.
No Bones About It
A decline in bone density and conditions like osteoarthritis, which cause brittle, weak bones are common as we age. Heart issues and heart disease are also common in aging adults. Work to combat this now with calcium! This mineral is essential to your health and can only be found externally in our food sources.
Calcium is widely known as being associated with bone growth and strength, as well as cardiovascular health. It also aids with blood clotting. Want to enhance the absorption and transfer of calcium to your bones? Pair it with D3 + K2.
Remember to Take Care of Cognitive Health
Memories matter, and so does brain health. As we age, our brain cells can decline in productivity or regeneration, and certain diseases such as Alzheimer’s are more likely to develop.
Act now to lower the likelihood of cognitive impairment and try a supplement like resveratrol. Resveratrol, commonly found in supplement form, might have anti-aging properties, including stimulating cell regeneration, warding off extra pounds, and even helping with glucose intolerance.
The EZ Melts Difference
You can find supplements everywhere these days…it’s finding quality products that counts when it comes to your health.
Make sure you are choosing a brand that cares about what they put into their supplements as much as you care about what goes into your body.
EZ Melts supplements are all zero-sugar, vegan, gluten-free, and non-GMO, so you know that you are getting effective supplements that won’t cause you harm.
Join our Subscribe & Save program today to save 10% on recurring orders of your favorite supplements. There’s no commitment – you can skip, pause, or cancel your subscription at any time.
Thank you for being a part of the EZ Melts community.
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Written by Annie-Eliza Stevens
EZ Melts Health Blog
by Annie-Eliza Stevens
on Sep 09 2021
Read time: 2 minutes
Did you know 77% of Americans take supplements? That’s over three-fourths of the entire US population. This includes all sorts of supplements: dietary, pre/post workout, health foods like algae, and vitamins.
According to current research, the highest consumption rate of vitamins is in adults aged 34-54 year olds, and with good reason! As we get older, our body needs quality nutrition and support for the best health possible.
Vitamin supplements are an especially good idea, as they help fill in any nutritional gaps the modern American diet creates. There are plenty of benefits to taking vitamin supplements and it is also one of the easiest health habits we can pick up— it takes two seconds and no energy to swallow or chew (or melt) a vitamin. It’s one of the easiest self-care practices you can add to your daily routine.
Here are 5 vitamin supplements people tend to take the most with data from the NIH Healthline, and Consumer Lab:
Vitamin D: In a recent survey by Consumer Lab, 66% of respondents bought vitamin D in 2020. Vitamin D is helpful in supporting bone health, decreasing likelihood of diabetes 1, mood regulation, energy levels, and more.
Magnesium: In the same Consumer Lab study, 53% of surveyed vitamin users purchased magnesium. Magnesium is incredibly popular now because of its believed benefits in decreasing the likelihood of migraines and improving sleep.
Vitamin C: known for its beauty and skin benefits in addition to immune support properties, vitamin C is still one of the most popular supplements on the market and has seen an uptick in sales during COVID
Melatonin: due to how many people experience sleep deprivation and a lack of quality sleep, melatonin is still one of the most popular natural alternatives to sleeping medication. Melatonin helps signal to the body’s biological clock that it’s time for bed. Taking it 30 minutes before bed has helped many people catch up on rest.
L-Theanine: known for its support of the body’s ability to process stressors, L-theanine has recently become a widely sought-after natural supplement for stress relief and relaxation.
Still not sure about what you need? A multivitamin is a great place to start!
It’s important to have a daily routine of feeding your body the nutrients it needs. And of course, if you are having health issues, consult with a doctor and pair a multivitamin with a healthier, well-rounded diet for the best possible results.
Check out our Zero Sugar, Vegan, Gluten-Free, Non-GMO quick-melting multivitamin tablets in a customer-approved delicious flavor!
Many vitamin supplements are solid and have a ton of chemical additives, which can cause stomach upset, so quality matters. Make sure you are choosing a brand that cares about what they put into their supplements as much as you care about what goes into your body.
Thanks for being a part of our community!
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Written by Annie-Eliza Stevens
EZ Melts Health Blog
The Benefits of Taking Melatonin Over OTC Sleep Aids
by Annie-Eliza Stevens
on Jul 07 2021
Read time: 3 minutes
There are a lot of remedies and supplements out there for sleep support, and with good reason. According to research, about 70 million people in the US suffer from a lack of quality sleep. Are you one of them?
For something so essential to our physical and mental health, sleep sure is elusive. There are many reasons someone might have trouble catching ZZZs, including medical conditions such as insomnia, excessive mental strain, external pressures like family, work, and finances, and more.
Another reason that you might have difficulty relaxing and falling asleep at bedtime can be due to low melatonin levels, aka sleep hormone levels.
Melatonin is a hormone produced and released in your body so it knows when it is time for sleep. It is a part of the circadian rhythm--your sleep cycle. Sometimes, due to environmental factors such as too much screen time, production can get out of whack. One way to help counteract low levels is to take a melatonin supplement thirty minutes before bedtime.
Melatonin Vs OTC Sleep Aids
Melatonin supplements affect the body differently than OTC chemical sleep aids you find at your local drugstore. Melatonin interacts with your circadian rhythm in order to naturally recalibrate your internal clock if you don’t release enough of the sleep hormone on your own. This in turn helps you fall asleep easier.
It should be mentioned however that people often mistake melatonin for a chemical that will induce sleep by physically sedating your body and mind. However, melatonin does not force you to get shut-eye; it simply tells the body that it is the time of day it should go into rest mode. Think of it like setting an alarm on your phone--melatonin alerts your body and reminds it of what it should be doing.
Chemical OTC sleep aids however, will sedate you and thus help your body fall asleep, but it has nothing to do with naturally influencing the circadian rhythm. Sleep aids typically target receptors in the brain, which physically relaxes your body in the process and lull you into sleep. This unfortunately can leave people feeling out of it the next day, groggy, and still feeling tired. They can also create headaches, shaky limbs, and nausea.
When thinking about what to try, consider the side effects of melatonin vs OTC sleep aids. Melatonin won’t cure insomnia or other sleep conditions, but for those night owls who need something to help their body chill out at night and drift off into Dreamland, taking an all-natural melatonin supplement is a great first step. Kick your circadian rhythm into gear, sleep well, and wake up rested with melatonin.
The EZ Melts Difference
Quality matters. Make sure you are choosing a brand that cares about what they put into their supplements as much as you care about what goes into your body!
The best part about choosing EZ Melts? Our tablets are fast melting, EZ to take, and have delicious customer-approved flavors. In addition, all our supplements have zero chemical additives, are vegan, and non-GMO. Check out our melatonin tablets in a customer-approved delicious flavor!
Try pairing melatonin, a natural hormone supplement, with improved lifestyle changes to support better rest, and enjoy the easy ZZZs that follow!
Thanks for being a part of our community!
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Written by Annie-Eliza Stevens
EZ Melts Health Blog
Are Melatonin Supplements Effective? (Plus a Surprising Health Benefit!)
by Annie-Eliza Stevens
on Nov 16 2020
Getting adequate sleep is critical to our physical and mental wellbeing, but more often than not these days, you’ll hear someone lamenting about sleep being just out of their reach at night.
According to the Sleep Foundation, 68% of adults ages 18 to 29 report experiencing symptoms of insomnia, compared with 59% percent of adults ages 30 to 64, and 44% over the age of 65 [1]!
And even if you don’t have this medical condition, there are many people who report just not being able to sleep at night. Ugh.
One reason that you might have difficulty relaxing at bedtime can be due to low melatonin levels, aka sleep hormone levels.
Melatonin is a hormone produced and released in your body so it knows when it is time for sleep [2]. It is a part of the circadian rhythm--your sleep cycle. Sometimes, due to environmental factors such as too much screen time, production can get out of whack [3]!
One way to help counteract low levels is to take a melatonin supplement thirty minutes before bedtime.
Do Melatonin Supplements Work?
Yep, they definitely can for a lot of people! Many try melatonin supplements when they can’t sleep. It’s also a natural option to try before moving on to heavy-duty sleep medications.
Melatonin supplements are quite popular. In fact, over 3 million Americans tried them in recent years [4]!
Studies have found that taking a small amount of melatonin before bed can help promote a relaxed state that eases the body into sleep mode [4].
It should be mentioned however that people often mistake melatonin for a chemical that will induce sleep. Melatonin does not force you to get shut-eye; it simply tells the body that it is the time of day it should go into rest mode. Think of it like setting an alarm on your phone--melatonin alerts your body and reminds it of what it should be doing!
In addition to being your body’s alarm clock, melatonin is also a strong signal when it comes to metabolism and weight management. Read on to find out why!
Weight Management and Melatonin
As winter approaches, we might all be thinking about how to stay active and fit while still enjoying holiday treats. Did you know that melatonin is an important part of your body’s metabolism working effectively [5], [6]?
Yep! In addition to counting sheep, melatonin supports your body in having a more effective metabolism.
It was found that people with higher levels of melatonin in their system had more even levels of sugars, fats, and carbs like glucose and triglycerides, as well as a more balanced appetite [5]!
So even if you aren’t trying to lose weight, better rest certainly can help with keeping your appetite in check, as well as digesting nutrition from the food you eat during the day.
As always, check in with a medical provider to see if taking melatonin is right for you. Some groups should be cautious, such as those who are pregnant or nursing. But if your doctor gives you the green light, try melatonin to support good sleep and a balanced appetite!
The EZ Melts Difference
Quality matters. Make sure you are choosing a brand that cares about what they put into their supplements as much as you care about what goes into your body!
The best part about choosing EZ Melts? Our tablets are fast melting, EZ to take, and have delicious customer-approved flavors. In addition, all our supplements have zero chemical additives, are vegan, and non-GMO. Check out our melatonin tablets in a customer-approved delicious flavor!
Try pairing melatonin, a natural hormone supplement, with improved lifestyle changes to support better rest, and enjoy the easy ZZZs that follow!
Thanks for being a part of our community!
Sources
https://www.sleepfoundation.org/sleep-disorders/insomnia
https://www.webmd.com/sleep-disorders/what-is-melatonin
https://www.sleepfoundation.org/articles/why-electronics-may-stimulate-you-bed#:~:text=Here's%20what%20happens%3A%20Using%20TVs,more%20difficult%20to%20fall%20asleep.
https://www.hopkinsmedicine.org/health/wellness-and-prevention/melatonin-for-sleep-does-it-work
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4352910/
https://www.psychologytoday.com/us/blog/sleep-newzzz/201312/melatonin-may-aid-weight-loss
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Written by Annie-Eliza Stevens
EZ Melts Health Blog
Boost Your Energy in MINUTES, No Coffee Needed!
by Annie-Eliza Stevens
on Aug 10 2020
There’s a reason we look forward to that morning cup before getting on with the day, and that’s caffeine addiction! Despite it being a mild drug, it technically still is a drug that alters your body’s homeostasis.
When you consume caffeine regularly, it is easy to develop a physical addiction. Caffeine addiction leads to headaches, nausea, dizziness, irritability, and anxiety, as it stimulates the nervous system.
We’re sure you’ve heard this all before, so no need to dive in further! Instead, here are some alternative ways to wake yourself up!
Try them at the same time as you decrease consumption of caffeine--no need to go cold turkey! Usually drink 2 cups? Try first decreasing to one cup and a few of these quick and easy ways to supplement for clean, natural energy.
Don’t drink coffee?! Try ‘em out anyway and let us know if they work for you!
Water, Water Everywhere
Before bed, put a 16oz glass of water next to your bed, and make a point to drink it when you wake up.
Make an enjoyable ritual of waking up slow--set your alarm to allow an extra 15 minutes, sit up in bed, and think about something you are looking forward to that day while drinking.
Bonus? Your digestive system can be kickstarted by drinking cold water and set you up for the day ahead.
Taste Something Good in the AM
Make it a point to give yourself extra time to eat a high-fiber, high-protein breakfast with minimal sugar.
Oatmeal with blueberries, overnight oats made the night before, or eggs with avocado are all excellent choices! Pick something you look forward to eating so it motivates you to stop pressing snooze.
Shock Your System
This sounds crazy but stay with us: cold shower, first thing after getting up--yes, even in the winter!
This is associated with stimulating your nervous system and circulation, which could increase your awareness and energy levels.
If you are intimidated by the thought of a jet of cold water hitting you after being in a warm bed, don’t do it right away! Instead, get in a warm shower, and gradually turn the knob to cold over a few minutes.
Downward Dog
Activate your body first thing, by trying a downward dog position. If you aren’t flexible, try a modified version. As long as you are getting blood flowing!
Watch this one minute clip to learn the proper form, beginner or not!
We know, we know--waking up isn’t fun for most of us. But incorporating these morning rituals can make it easier to do, as it is creating a positive cycle of generating natural energy.
Is getting up a little earlier indefinitely a little intimidating? All habits start on day one!
Commit to a week or two of this to see if the benefits are helpful for your energy levels.
Need help going to sleep earlier so you’re not groggy the next day? Try pairing Melatonin, a natural hormone supplement, with any or all of the tips above. Check out our Zero Sugar, Vegan, Gluten-Free, Non-GMO quick melting Melatonin tablets in a customer-approved delicious flavor!
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Written by Annie-Eliza Stevens
EZ Melts Health Blog
Forget Sheep...Try These Surprising Tricks for ZZZs
by Annie-Eliza Stevens
on Jul 10 2020
*Yawn* Seriously though, sheep aren’t going to catch us sleeping. According to the Sleep Foundation, 68% of adults ages 18 to 29 report experiencing symptoms of insomnia, compared with 59% percent of adults ages 30 to 64, and 44% over the age of 65[1]!
And even if you don’t have this medical condition, there are many people who report just not being able to sleep at night. Ugh. That’s a whole lot of you night owls out there! Jokes aside, sleep hygiene, or the healthy routine of getting adequate sleep at the same scheduled time, is actually critical to longevity, your mental health, and even your immune system, just to name a few! Read on to learn some surprising things to try for a restful sleep...
1. Take Takeout Out of the Bedroom! Many of us work in bed on our laptops, watch The Office on repeat under the covers, and even eat dinner in bed (you thought no one knew, didn’t you?)! No judgment, we all like doing things from the comfort of our bedroom, and it can be even more tempting if you’ve been working from home for months! But when you do stressful or active things on the object that you sleep on, your brain might be associating your mattress with more awake time. Try creating separate spaces for work, eating, entertainment, exercise, and rest, and see how it affects your sleep patterns.
2. Driving You Up the Walls This sounds like a weird one, but trust us. Before getting into bed, try this restorative and accessible yoga pose: legs up the wall, also known as viparita karani. Sit sideways on the floor and scoot your seat until it rests on the wall, then put your legs straight up. (Your seat doesn’t need to be flush against the wall, as long as your legs are up with your sitz bones on the floor.) Gravity from this pose can help your blood circulate from your lower half. Pair it with our breathing exercise from our last blog post, and sit there for at least five minutes. Then get under the covers and dream away!
3. Three Words Blue. Light. Glasses. There are tons of videos that visually demonstrate how these lenses block harsh blue light from technology, associated with keeping your mind hyperstimulated. If you spend long hours on your computer or phone, try these out. They may help your brain and eyes relax, rather than keeping you awake and strained. Some people report that they believe it helps them with headaches and computer vision! Still looking for more? Try pairing Melatonin, a natural hormone supplement, with any or all of the tips above. Check out our Zero Sugar, Vegan, Gluten-Free, Non-GMO quick melting Melatonin tablets in a customer-approved delicious flavor!
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Written by Annie-Eliza Stevens
Sources:
National Sleep Foundation. 2020. Insomnia.
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The information on this website has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease.
The information on this website has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease.