When you are stressed, you sleep less well. As a result, poor quality sleep can increase stress levels throughout the day.

In a study published in the International Journal of Environmental and Public Health Research, workers who slept five hours or less experienced increased perceived stress. Perceived stress is the thought or idea something threatening, rather than actually experiencing something threatening.

Stress can make falling asleep or staying asleep a real challenge, but a targeted sleep supplement can help you reach your ideal eight to nine hour sleep quota. * One of my favorite supplements is melatonin, a hormone secreted by the pineal gland. Melatonin supplementation may be beneficial for certain sleep disorders, including abnormal circadian rhythms and jet lag. *

Melatonin levels gradually decline with age. Researchers suspect that this may be one of the reasons why the quality of sleep also decreases as we age.

It should be noted that supplementing with melatonin may help you fall asleep, but does not necessarily improve the quality or duration of sleep. * This is why I prefer to take melatonin in combination with other nutrients. L-theanine, found in green tea, is one of them. Research shows that this amino acid promotes quality sleep by reducing anxiety and promoting calm. *

Sleep hygiene is also essential. For me that means turning off electronics a few hours before bed (this email can wait until morning!), Sipping chamomile tea, and taking a hot bath with a novel. Find a routine that works for you and stick to it.