Melatonin is a hormone produced in the body. It regulates night and day cycles or sleep-wake cycles. Melatonin in dietary supplements is usually produced in the laboratory.

Darkness causes the body to produce more melatonin, which signals the body to sleep. Light reduces the production of melatonin and signals the body to be awake. Some people who have trouble sleeping have low melatonin levels. It is believed that adding melatonin from dietary supplements can help them fall asleep.

People most often use melatonin to treat insomnia and improve sleep in various conditions, such as jet lag. It is also used for depression, chronic pain, dementia and many other conditions.

Are you ready to include a stretching ritual in your bedtime routine? Consider doing several of these stretches before going to bed for a total of 15 minutes every night. Although it is better to perform each stretch for three to five minutes (which means that at best stretching can take 20-30 minutes) to fully open the body, this may not seem feasible if you are new to stretching. In such cases, try to gradually increase the duration.

If you find that you yawn a lot after a large meal, then do not worry – you are not alone. This feeling, known as postprandial drowsiness or "food coma", often occurs after eating a large amount of food. Afternoon sleep does not apply to this phenomenon, because it is caused by chemical processes in the body and the body's greater tendency to fatigue at noon due to work. The more food you have eaten, the more energy is required for digestion, and, consequently, the more your system must work, which explains the onset of fatigue.

It's as much of a puzzle as what came first – the chicken, or the egg: sleep can give you energy, restore your muscles, balance your hormones, fuel your workout, and help you through the day. Exercise can improve your sleep, boost your energy, improve your mood, and speed up your metabolism. So, if you have 30 minutes to sleep or exercise, what should you choose?