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Sleep

Trouble Sleeping? How Certain Supplements May Be Able to Help

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:

#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.

Categories
Sleep

Top Tips for Better, More Restful Sleep

Are you tired of feeling tired all day because you didn’t get enough sleep the night before?

Millions of Americans struggle with sleep every night. Fortunately, there are actions you can take right now, today, that can help you improve your sleep and reap the wonderful benefits that come with a good night’s rest.

Tips for Better Sleep

Give meditation a try.

Meditation is a scary word for a lot of people. Many assume that if you want to meditate, you must be a Buddhist. Similarly, many people are obsessed with “getting meditation right” and doing it perfectly.

In fact, meditation is for everyone, and it is used in many religions as well is by people who don’t consider themselves religious.

If you would like to try your hand at meditation, all you have to do is start slow.

Simply sit yourself down on the floor in a cross-legged position or on your knees. If this is uncomfortable, you can also sit on the edge of a chair. Close your eyes gently, and draw your posture up as if there is a string running from the center of your belly up through your spine, neck, and head and into the ceiling.

Take a deep breath in through your nose. The breath you take should be what’s called a diaphragmatic breath. This means that as you inhale, your stomach expands outward, filling your lungs with air. As you inhale, your shoulders should not rise.

Hold the breath in your lungs for two or three seconds, and then exhale. As you exhale, your belly should shrink in size. Complete three full breath cycles, focusing on how the breath feels as it goes into your lungs and back out again.

In fact, this is all you need to do to start meditating. Much of meditation has to do with focusing on your breath because it is the link between your physical body and your mental self. Simply doing this breathing routine can greatly improve how well you sleep each night. Later, if you would like to continue with meditation and try some guided meditations or longer sessions, you can add this to your routine as well.

Get some sunshine in your day.

Keep in mind that your body runs on a strict sleep cycle. Humans were created to be awake when the sun was up and asleep when the sun was down. In this way, our body responds deeply to sunlight. Because most of us spend the majority of our days inside, however, this can confuse thins. In essence, we often don’t see the sun long enough during the day for our bodies to know when it’s day and when it’s night.

Therefore, in order to help your body know when it’s time to fall asleep at night, get outside during the day. Making sure that you get at least an hour of outside time — preferably in the noonday sun (just be sure to wear sunscreen) — can help your body know that at that time, it’s day. Later, at the appropriate time when the sun has gone down, you’ll be more prepared for nighttime and sleep.

Create a bedtime routine for yourself.

Do you have a bedtime routine? While some people may think that bedtime routines are only for children, they can also benefit adults as well.

Your bedtime routine should be a timeframe that lasts about 20 to 30 minutes. It should be directly before the time that you want to be in bed, and it should include activities that help calm and relax you.

This will be different for everyone. For some people, a calming and relaxing bedtime routine might include a candlelit bubble bath. For others, it might mean reading a book by the light of a small lamp in a comfortable chair. Others may find that meditation helps them calm down at the end of the day. Do what works for you.

Make exercise a part of your day.

Long ago, our ancestors were extremely active during the day, and truth be told, there is little in history to suggest that they had trouble sleeping at night.

In other words, when you’re active during the day, your body is naturally tired at night, and you’ll sleep better. If exercise or general physical activity is not a current part of your day, make it one.

You don’t have to be active constantly, but even taking a walk after dinner or riding your bike in the afternoon can prompt you to make more of the hormones necessary to fall asleep when nightfall comes.

Consider taking sleep supplements.

Certain dietary supplements are associated with better sleep. Melatonin, for example, is actually a hormone that the body already produces. Melatonin regulates the sleep cycle and prepares us for each night’s shuteye.

Other useful sleep supplement ingredients include 5-HTP and magnesium. If you’re looking for some good sleep supplements to try, these are a few that we recommend:

Sound Sleep Is Worth It

No matter your age, gender, or physical abilities, sleep is important. In fact, humans cannot live without sleep. It’s essential to our existence.

As such, taking the time necessary to invest in your sleep and improve your sleep hygiene and habits is well worth it. If you struggle with sleep now, once you get a handle on this area of your life, you’ll never turn back.

Use the tips above to improve your own sleep, and we guarantee you will start to see results … overnight.