Most people agree that getting a good night’s sleep is important, yet that’s easier said than done!
While we sleep, our bodies and minds recharge and refresh. But millions of Americans suffer from some form of sleep deprivation each year, and the problem is only getting worse.
Poor sleep quality can be caused by a variety of factors, including stress, anxiety, depression, pain, medications, noise, light, and temperature (and our smartphones too!). Luckily, there are also many natural sleep supplements to help you get your best rest.
In this article, we will discuss some of the most effective natural sleep aids available today so you can get your best rest ASAP.
How to Sleep Better at Night Naturally
Tips for Better Sleep
A good night’s sleep is essential for overall health and well-being.
While we sleep, our body has a chance to recover from the day’s activities and repair any damaged cells. Sleep also helps to support healthy brain function, improving concentration, memory, and problem-solving skills. Additionally, adequate sleep is necessary for the proper regulation of hormones and metabolism.
Unfortunately, many of us do not get enough restful sleep. This can lead to a host of physical and mental health problems, including fatigue, irritability, weight gain, high blood pressure, impaired immunity, and generalized anxiety disorder.
If you’re struggling to get a good night’s sleep, there are a few things you can do to improve your sleep quality:
Establish a Regular Sleep Schedule
Most adults need seven or more hours of sleep a day. However, many people experience sleeping problems because they do not establish a regular sleep schedule. Fortunately this is easy to do.
A regular sleep schedule means going to bed and waking up at the same time every day, even on weekends.
Creating a regular sleep routine can take some practice, but it is important to stick to it as much as possible. Doing so will help your body get used to a set sleep pattern, making it easier for you to fall asleep and stay asleep.
In addition, a consistent sleep routine can improve the quality of your sleep by allowing you to get the deepest and most restful sleep possible.
Nap Less During the Day
If you’re experiencing sleepless nights, napping during the day may be exacerbating your problem. While naps can be refreshing, they can also interfere with nighttime sleep.
This is because when you nap during the day, you are training your body to wake up and be alert at that time. As a result, when you try to sleep at night, your body is still in “wake mode” and has a harder time falling asleep.
If you struggle with insomnia, it is best to avoid napping altogether or limit your daytime nap to no more than 20 minutes.
Create an Environment That Promotes Relaxation
One of the most important things you can do to improve your sleep quality is to create a relaxing atmosphere. This means making sure your bedroom is dark, quiet, and cool.
A dark room will cue your body that it is time to sleep, while a quiet room will help you avoid any distractions that could keep you awake.
A cool room is also important for sleep because a warm environment can make it harder for your body to regulate its temperature, which can lead to sleep disturbances.
If you have trouble sleeping in a quiet or dark room, consider using earplugs or an eye mask to block out noise and light. You could also use essential oils or a diffuser to fill the room with calming scents like lavender or chamomile.
Stick to a Healthy Diet
What you eat can also impact your sleep quality (and we’re talking about more than just sugar). A healthy diet is essential for overall health, but it is also important for getting a good night’s sleep.
Eating a balanced diet that includes plenty of fruits, vegetables, and whole grains will help improve your sleep quality by providing your body with the nutrients it needs to function properly.
In addition, avoid eating junk food and large meals before bedtime as this can cause indigestion and make it difficult to fall asleep.
Avoid Caffeine and Alcohol Before Bed
Wondering how to relax before bed? Avoid stimulants like coffee, caffeinated soda, and alcohol. Caffeine is a well-known stimulant that can keep you awake. However, many people are not aware that other substances, such as nicotine and alcohol, can also act as stimulants.
This is why one of the best sleep hygiene tips is to avoid all stimulants in the hours leading up to bedtime. This will give your body time to wind down and prepare for sleep.
Physical activity can help relieve stress and promote relaxation. However, it is important to avoid exercising too close to bedtime, as this can have the opposite effect and make it harder to fall asleep.
If you want to exercise before bed, aim to complete it at least one hour before you plan on going to sleep.
Limit Screen Time Before Bed
The blue light from screens can disrupt your body’s natural sleep cycle and make it harder to fall asleep. To avoid this, limit your screen time hours before bedtime. This means no more TV, social media, or email right before you turn in for the night. Instead, opt for a relaxing activity such as reading, taking a hot bath, or doing yoga to help you wind down before bed.
Take Natural Sleep Aids
One way to improve your sleep quality is by taking natural sleep supplements. These supplements usually contain herbs like valerian and chamomile, which have been used for centuries to promote relaxation. In addition, they often contain melatonin, a hormone that helps to regulate your body’s sleep-wake cycle.
How to Reduce Stress and Sleep Better
According to the National Sleep Foundation, stress is one of the most common reasons why people don’t get enough sleep.
When you’re stressed to sleep, your body produces stress hormones, which make it harder for you to fall asleep. Over time, this can lead to chronic sleep problems and even health concerns. Fortunately, there are natural ways to manage stress and promote better sleep.
One of the best things you can do is nourish your body with sleep-enhancing supplements.
Stress relief supplements like Natural Factors Stress-Relax Pharma GABA can help your body cope with unwanted stress by promoting relaxation. It is a safe and natural way to reduce stress, and it is an excellent choice if you are looking for an alternative to sleep medicine or pharmaceutical drugs.
GABA is a neurotransmitter that inhibits the body’s stress response, and it has been shown to effectively reduce anxiety and improve sleep quality. So if you’re struggling to get a good night’s rest, consider adding this natural sleep supplement to your routine. You may be surprised at how much it can help!
How To Sleep When Stressed
Additionally, you can also try relaxation techniques to relieve stress, such as:
- Deep Breathing: Slowly inhale through your nose, allowing your stomach to rise. Then exhale slowly through your mouth. Repeat this for a few minutes.
- Progressive Muscle Relaxation: Starting with your toes, tense each muscle group for 5 seconds, then release. Work your way up your body to your head.
- Visualization: Imagine yourself in a peaceful place, such as a beach or a meadow. Take in all the details around you and focus on how relaxed you feel.
- Mindfulness Meditation: Sit or lie down in a comfortable position and focus on your breath. Notice the sensations of each inhale and exhale without judging them. If your mind wanders, gently bring it back to your breath.
- Yoga: There are many different types of yoga, but all involve postures and breathing exercises that can promote relaxation.
- Guided Imagery: This is similar to visualization, but you listen to a recorded script that leads you through the scene in your mind.
How Melatonin Works
Melatonin is a hormone that plays an essential role in regulating the body’s natural sleep rhythm. It is produced by the pineal gland in the brain and is released in response to darkness. Once released, it travels through the bloodstream to the various organs and tissues of the body, where it binds to receptors and triggers a series of events that eventually leads to sleep.
Research has shown that taking a melatonin supplement can help people fall asleep faster and improve sleep quality. Melatonin supplements are especially beneficial for people who have difficulty sleeping. Additionally, melatonin has been shown to be effective for treating insomnia in children and teens.
If you’re looking for a natural way to improve your sleep, consider these supplements that contain melatonin:
Lively Vitamin Co. Snooze Fest
Struggling to fall asleep and stay asleep? Snooze Fest consists of muscle-relaxing herbs like chamomile, lemon balm, California poppy, and valerian root that soothe tension while quieting the mind.
Plus, you can expect a sleep-enhancing boost to healthy neurotransmitters as melatonin and L-tryptophan complement this sleep-supportive formula. GABA (gamma-aminobutyric acid) tops it off by bringing an extra dose of relaxation and inhibits the brain activity that keeps us from falling asleep at night.
Snooze Fest encourages consistency and brings a quick sensation of calmness when you need it the most. It’s also safe for regular use!
This natural supplement contains a blend of herbs and nutrients that have been shown to promote relaxation and improve sleep quality.
Valerian root and lemon balm extract help to reduce anxiety and calm the nervous system, while chamomile promotes relaxation. In addition, Best Rest Formula includes l-theanine, an amino acid that can improve sleep quality.
With regular use, Pure Encapsulations Best Rest Formula can help you get the restful sleep you need to feel your best.
Natural Factors Stress-Relax Tranquil Sleep Chewable
This supplement is designed to promote relaxation and ease stress, encouraging you to fall asleep quickly and stay asleep throughout the night.
These chewable tablets are easy to take and have a pleasant taste, making them an ideal choice for those who want to improve their sleep without taking medication. They contain melatonin, as well as other nutrients that help you relax and improve your sleep quality.
If you’re struggling to get the rest you need, consider trying one of these sleep aids. With regular use, they can help you get the best rest possible. Not sure where to find them? Try stopping by a nutrition store near you to ask for help!