A deep, restorative night's sleep feels wonderful, but many of us struggle to give ourselves that luxury. Roughly a third of Americans struggle with occasional trouble getting to sleep, while another 10% have chronic insomnia. A lack of adequate sleep not only leaves you grumpy and tired, but it also causes slower reactions, less clear thinking, and trouble remembering things. There's even evidence that sleep deprivation increases the risk of diseases such as diabetes, heart disease, high blood pressure, and obesity.
Clearly, not getting enough sleep causes many problems, and it can be a frustrating drain on productivity and mood. Fortunately, there are effective, natural ways to get the sleep you need.
Many people have found insomnia relief from supplements that gently prepare the body for sleep. Here are a few supplements that not only have a traditional history of being used to promote sleep, but are also backed up by science as effective and safe.
- Melatonin. This is made in the brain to control sleep/wake cycles. Exposure to bright lights right before bedtime can reduce the body's production of melatonin. Levels also decrease as we age. There is growing evidence that supplementing with melatonin is effective for treating insomnia, without causing dependency.
- Passionflower. This herb not only has been shown to improve sleep patterns, but it also shows promise in reducing anxiety and menopause symptoms, while also having an anti-inflammatory effect.
- Chamomile. A classic herb that is often brewed into a soothing tea, chamomile not only helps promote sleep, but it also appears to improve anxiety symptoms, while having a positive effect on cardiovascular and gastrointestinal problems.
All three of these gentle but effective sleep aids can be found in Sleep DX Gummy, in a delicious and convenient gummy. Unlike other melatonin supplements, such as Zzzquil, Sleep DX is made with all natural, non-GMO colors and flavors.
People sometimes worry that melatonin will make them feel groggy in the morning. To prevent this, take it 1-2 hours before going to bed. This mimics the natural production of melatonin, to prepare you to fall asleep quickly, and will also give your body time to process the melatonin before you wake up.
Set Up Your Room For Sleep
A few simple changes to your environment can have a powerful effect. Your room may be sabotaging your sleep without you even realizing it. It's worth the time to make adjustments that will turn your bedroom a more peaceful place.
- Make sure it's dark. Even a little light from your alarm clock or laptop charger can be disruptive to sleep patterns. Try to eliminate as many sources of light as possible.
- Reduce clutter. A cluttered environment increases stress levels. Clearing it away will not only prepare you for a good night's sleep but also give you a calmer start to your day.
- Turn down the thermostat. The ideal room temperature for sleep is between 60 and 67 degrees. This may seem a little chilly at first, but there's nothing quite as cozy as snuggling into a warm bed. A cooler room makes that soothing cocoon more comfortable.
Exercise Can Help or Hurt
Exercise is good for your body, but the timing matters for sleep. Working out first thing in the morning is a great way to jumpstart your body for the day. That early dose of energy also prepares you to sleep more deeply at night. But if you can't bear the idea of early morning workouts, an afternoon session can also help. Because exercise raises your body temperature for about five hours, when that heat starts to dip in the evening it prepares your body to fall asleep.
But working out in the evening won't give your body time to cool down and relax. Avoid cardiovascular workouts or strength training in the late afternoon or evening. Gentle stretching and movement, such as Tai Chi or some yoga, can be calming and helpful for sleep.
Drinks to Avoid
A soothing cup of caffeine-free herbal tea is a good part of a bedtime routine that will prepare you for sleep. Just be sure not to drink too much liquid, because waking up at 2 AM to use the bathroom defeats the purpose. All caffeine should be avoided after 2 PM, and if you are particularly sensitive a cut-off time of noon might be a good idea.
A glass of wine may make you feel tired, but it's not doing your sleep any favors. Although alcohol helps people fall asleep, it's also shown to cause poor quality rest, causing people to wake up often and get less sleep overall. It is not recommended to take melatonin if you have been drinking alcohol. The combination can reduce the effectiveness of the melatonin, so you miss out on its effects. It can also intensify your body's reaction to melatonin, causing dizziness, grogginess, and even cause you to pass out. If you're struggling to establish a healthy sleep pattern it may be worth it to cut out alcohol for the time being.
A good night's sleep not only feels good, but it is also a gift to your body, mind, and mood. Don't undermine your efforts to be healthy by neglecting your sleep. Sleep DX Gummy, which contains melatonin, passionflower, and chamomile, is one tool that can help you get the rest and restoration you need. For information on this or other supplements to support your most vibrant health, contact us.