Having trouble falling asleep or staying asleep?
For a variety of reasons, the evening hours can become a time that many Americans don’t look forward to. For these unlucky individuals, it’s certain they’ll be trying to go to bed far into the night, tossing and turning, hardly catching any sleep until their alarm goes off in the morning.
Because of the prevalence of sleep problems in this country, it’s no wonder that “the sleep industry” is booming. From special teas and elixirs to hypnosis, therapy, and essential oils, you can find all manner of “sleep fixes” on the market.
But do any of these things really work?
In fact, there are a few sleep remedies that can help. The proof is in the science and in the vast number of people who have personally benefitted.
Namely, there are two supplements that you should look into if you personally struggle with sleep. We go over both of these below.
The Best Two Supplements for Aiding Sleep
#1 – Melatonin
Melatonin is a hormone that is already present in our bodies. It’s role? To regulate your sleep cycle. That’s why it’s often referred to as “the sleep hormone.”
A variety of research has concluded that melatonin is essential for quality sleep and that taking it as a supplement is beneficial for those who struggle to fall asleep and stay asleep on a regular basis.
Here are some melatonin supplements to try:
- Olly Extra Strength Sleep Melatonin Gummy
- Carlyle Melatonin 12 mg
- Vitafusion Extra Strength Melatonin Gummy
#2 – Magnesium
Magnesium is also good for sleep because it increases something called GABA.
GABA is an acronym for gamma-aminobutyric acid, a neurotransmitter that allows the body to relax and eventually fall sleep and stay asleep.
When individuals have low GABA levels, they are likely to struggle with sleep. In fact, a large portion of those who have been diagnosed with insomnia have also been found to have low GABA levels.
Looking for a good magnesium to take? Nobi Nutrition High Absorption Magnesium Complex is a great one to start with.
Other Important Tips for Improving Your Sleep
In addition to utilizing the supplements outlined above, here are some other tips and tricks you can use to improve your sleep:
Create a sleep schedule
Remember that our bodies run on cycles. When the sun goes down, it’s time for us to sleep. That’s in our nature. If you mess with the cycle too much, the body can get off-kilter, and sleep can become difficult every evening.
To get yourself on a solid sleep schedule, you may need to sit down with a pen and a pad of paper. Most people figure out their sleep schedule based on when they have to wake up in the morning. For example, if you need to wake up at 6am every morning and you want to get eight hours of sleep (which is how much sleep is generally recommended for adults), you’ll need to go to bed by 10pm.
So, start by picking a wake time and then move to a target “in bed” time. Keep up with this schedule for at least two weeks even if you don’t go to sleep right away every time you get into bed. Slowly, over time, your body will adjust to your new schedule, and you’ll begin to anticipate sleep around a half an hour to an hour before your scheduled bedtime.
Make your bedroom a haven for sleep.
Take a look at your bedroom and how you dress when you go to sleep. How do you have it styled? Is it a place you want to be? Is it cozy and comfortable? Do you like your bedsheets, your pillows, and your blankets?
Your bedroom should be a place you want to be and a place that is comfortable and cozy. Investing in nice linens and getting yourself some pajamas you look forward to putting on isn’t extravagant. To the contrary, it’s a way to take care of yourself and help make sleep a more relaxing and enjoyable activity.
In some ways, you have to shift your perception of sleep. If you struggle with it, you may think of sleep as a burden. Change that. Sleep is a luxury. It is a reward, and it should be something you enjoy doing.
Create a bedtime routine for yourself.
Many people assume that they should be able to plop down in bed whenever they want and fall asleep immediately. In fact, just as babies need to be rocked to sleep and young children need to have a bedtime story before they shut their eyes, adults to need a bedtime routine.
Creating a bedtime routine for yourself is easy. Basically, choose the time that you want to be in bed by and backtrack at least 20 minutes. This is the time when you should start your routine.
Your bedtime routine should include things that calm you. It shouldn’t involve any screens, so put your phone, tablet device, and computer away. Shut off the TV. If you want to play some light classical or jazz music, go ahead, but don’t make it too loud or frenetic.
Dim your lights. Spray some essential oils, or put a few diluted drops on your pillow or wrists. Finally, put on your pajamas, and take your time washing your face, brushing your teeth, and getting into bed. This should be a relaxing time, and if done correctly, you’ll drift right off as soon as your head hits the pillow.
Invest in Your Sleep Hygiene
If sleep is something you struggle with, don’t wait to fix the problem. Poor sleep is related to all sorts of health conditions — both mental and physical. Those who don’t get enough sleep each night tend to be more susceptible to illnesses and diseases, including everything from the common cold to serious heart problems, cancer, and depression.
Use the advice outlined above to help yourself sleep better. Your body, mind, and spirit will thank you.