How to Get Your Best Sleep With Melatonin – Advice From Dr. Robert Marshall, Ph.D.

Many Americans continue to struggle to get 8 hours of deep, restful sleep. Believe it or not, about 35% of all adults in the U.S. have short sleep duration, which is defined as a period of sleep of less than 7 hours. Even if adults are able to sleep for the recommended 8 hours per night, often they may not be able to enter a deep sleep that is able to rejuvenate the body and recharge the mind. Dr. Robert Marshall, Ph.D. and co-founder of Quantum Nutrition Labs, speaks on this episode of HealthLine Live radio show about the importance of quality sleep – and how you can improve yours.  

“Sleep has a profound effect on your mood, your attitude, your energy, every aspect of your life. If you’re having difficulty going to sleep, according to Chinese medicine, that difficulty is linked to your gallbladder. I would recommend that you target gallbladder support and modify your diet to include more plant-based whole foods to support incredible gallbladder health and optimal sleep,” Dr. Marshall emphasizes.  

Another common sleep problem? Waking up during the night. “If you wake up at night for no reason, that is, you don’t have to urinate or you didn’t have a bad dream, this is almost always linked to your digestion. Adding some probiotics or plant-based digestive enzymes to your routine might help you sleep through the night without waking up.”  

Dr. Marshall also addresses the issue of not being able to sleep for long enough: “Some of you may go to sleep for only five or six hours, but then wake up tired or not feel rested at all. That’s linked to not achieving enough REM sleep, which is rapid eye movement sleep.” This stage of sleep is typically the shortest, lasting only a few minutes, but is where your body derives most of its rejuvenation from. If you are not achieving this level of sleep, you may find that you wake up feeling lethargic and dull.  

“Sitting in front of a computer or television screen all day long is a huge exposure to artificial electromagnetic fields, which can disrupt your normal circadian rhythmsTaking melatonin is a huge player here. It serves as a sort of reset button for the circadian rhythms and is wonderful if you do a lot of traveling on the ground or in the air.” 

Promoting healthy neurotransmitter chemistry is a key step to achieving deep, restful sleep. Making sure you get enough quality nutrients from a healthy, plant-based diet and in your nutritional supplement regimen. If you truly struggle with sleep quality, add some quality melatonin to your nightly routine to see if it helps your sleep length and quality.  

Listen to the full episode of HealthLine Live radio show below to hear all of Dr. Marshall’s sleep and energy advice.