Improve your Sleep Quality

To Sleep Perchance to Dream

To Sleep Perchance to Dream

Sleep problems plague countless people every night. Perhaps the night starts off promising, with a subtle drifting off to sleep only to be awakened at 2am for no apparent reason. Unless you have an idea for the perfect great American novel at that time of night, it is extremely frustrating to be unproductively awake, with no hope of sleep in sight. This miserable sleep cycle is a part of many people’s lives. But there are proactive steps one can take to ensure a restful (and uninterrupted) night’s sleep. And they don’t include counting sheep.

Get Moving: Make friends with the gym
Stress can rear its ugly head any time of the day or night. It is a fact that most of us live very busy lives and are forced to multitask week in and week out. Sometimes it’s hard to shake off the expectations and stress of the preceding day, which in turn makes it difficult to get to sleep and/or stay asleep throughout the night. In stressful times, exercise is one of your best friends. Not only is it good for your heart and blood pressure health, but it helps to manage your weight. So grab your tennis shoes and hit the gym, (or pool, or nearest yoga class.) Another benefit to exercise is that it’s also very relaxing; the lasting effects can often lull you into a pleasant, restful night’s sleep.

Skip the sauce (and the pills): The downside of certain substances
If you’re having trouble getting to sleep and/or staying asleep all night, it’s probably a good idea to cut back on alcohol consumption. Although alcohol can technically induce a sleepy state, alcohol has been shown to affect REM sleep, decreasing it oftentimes in the first part of the night which may lead to multiple awakenings and shallow sleep patterns.1 It is also wise to drink fewer caffeinated drinks too, try to limit any caffeine intake after 2pm.

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Lastly some people turn to narcotic sleep aids to deal with their insomnia. This is not recommended because of the potential of addiction. Frequently these drugs will stay in the body hours afterwards, behaving like a “hang-over” effect and can even make people feel groggy and unsteady most of the next day.

Take some support: A restful night’s sleep

There are many factors that can affect how well we sleep. Age (natural melatonin becomes depleted in older people), stress, lifestyle choices (i.e. being overweight) can all contribute to sleep problems. Luckily there are several supplements that can make the difference between sleeping soundly through the night or tossing and turning, wondering when the sun will come up. Solanova has three such supplements that can offer support for a healthy sleep.

Melatonin is a natural hormone that is produced in the brain by the pineal gland. It helps to regulate circadian rhythm (the body’s biological clock) and is responsible for restful, productive sleep patterns. Dual-Release Melatonin by Solanova is pharmaceutical grade, specially formulated in a timed-release capsule allowing the body to absorb Melatonin over a 6-8 hour period, lessening the chance of waking up during the night.

Finally, Liqui-Calcium has also been shown to have a positive effect on sleep patterns. Not only does taking adequate amounts of calcium with vitamin D throughout life possibly reduce the risk of Osteoporosis, but Calcium is also believed to help regulate blood pressure levels which in turn can contribute to a restful, more relaxed night’s sleep.2 Also calcium has been found to help the brain use tryptophan to manufacture melatonin, which is another natural sleep aid. 3

Now. Go catch some Z’s.


1 Mayo Clinic. "Insomnia Causes" Article (, January 8, 2009.

2 Pfeifer, Michael et al. “Effects of a Short-term Vitamin D3 and Calcium Supplementation on Blood Pressure and Parathyroid Hormone Levels in Elderly Women”, The Journal of Clinical Endocrinology & Metabolism. Vol 86, No. 4, 1633 – 1637, 2001. Research Study (

3 WebMD, Sleep Disorders. “Foods for Sweet Dreams”. Blog Article (, April 14, 2009.

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