Do you often find yourself struggling to fall asleep at night? Tossing and turning in bed until your body gets weak can leave you drained and without energy to face the challenges of the next day. Well, we’ve all been there. We’ve all had moments when we couldn’t fall asleep and greeted the morning feeling exhausted and weak.
However, this is not normal especially if you’re experiencing it for a long time. If you are ready to rise and shine with energy in the morning, you should seek ways to better your sleep quality. Here are three simple ways you ought to consider that can help you fall into deep and rejuvenating sleep that recharges your body and mind and improves your overall well-being.
Use the Right Type of Sleep Supplements
According to sleep experts, insufficient sleep is the number one cause behind a wide range of health problems such as memory loss, increased cortisol levels, and a weakened immune system. However, these are just some of the many side effects that may result from a lack of quality sleep. For this reason, many people are incorporating some type of supplement into their diet, to improve their sleep quality and overall health.
But how do you know which supplement is the right one for you and doesn’t cause unwanted side effects? A sleep supplement from reputable brands on the market, like EHP Labs, Inno Supps, and Fusion Health, that offer high-quality and tested ingredients is the way to go. These brands stick to high standards when manufacturing their unique line of formulas and use only organic and natural ingredients that are effective and safe.
They also make sure the supplements they make undergo rigorous tests that comply with the regulations and standards. Among the most common sleep supplement formulas on the market are melatonin, magnesium, or valerian root which are known to possess sleep-enhancing properties that can help you fall asleep faster.
Each of these supplements works in different ways to stimulate your brain and promote better sleep. For example, melatonin sleep supplements can help regulate your sleep cycle by mimicking the effect the natural hormone has on your body. This supplement works by signalling to your brain that it’s time to sleep by increasing the melatonin levels.
So far we’ve mentioned supplements that are made using a single component, however, other types of formulas use a combination of multiple ingredients. These formulas are designed to provide a broader range of health benefits to improve your sleep quality and overall well-being. They may include various doses of minerals and vitamins, and certain types of adaptogens such as ashwagandha, L theanine, chamomile, and passion flower that are known to have sleep-enhancing properties.
When combined together, these ingredients work synergistically to promote relaxation, reduce anxiety and stress levels and improve your overall well-being. Each of them has a unique stress-relieving and calming effect. For example, L-theanine is an amino acid that promotes relaxation while the ashwagandha root can reduce cortisol levels, and lower your stress and anxiety.
While each of these supplements is effective, you should make sure you are taking them in the right dosage to achieve the best results. You should also consult yourself with a healthcare professional before deciding to implement any of them in your diet. This is important as some supplements may interact with certain medications you are currently taking and cause unwanted side effects. A healthcare professional can also assist you in choosing the right formula from a trusted brand that aligns with your specific health needs, diet, and lifestyle.
Establish a Consistent Sleep Schedule
Supplementing your diet with the right sleep formula can no doubt improve your sleep quality, however this may not be the best long-term solution. Taking supplement formulas for a long time may disrupt your body’s ability to naturally produce essential sleep-regulating hormones, such as melatonin. Therefore you should also make important lifestyle adjustments that can make a significant improvement in your sleep quality and overall well-being.
While you may think this sounds too simple, the secret to good sleep lies in establishing a consistent bedtime routine. Going to bed at the same time each night will help your body regulate its circadian rhythm and stabilise your mood. You may as well start to notice that you have more energy and clarity to focus on your daily tasks and things that are important in your life.
Optimise your Sleep Environment
In addition to establishing a consistent bedtime routine, you should make sure the environment you sleep in promotes a sense of calm and relaxation. For this reason, if you want to sleep like a baby and wake up refreshed, make your environment more sleep-friendly. To achieve this, create a tranquil space that relaxes your senses and calms your wound. For example, you can incorporate soft lighting or colour your walls in soothing shades like soft blues, greens, or neutrals.
You should also block out external light by using blackout curtains or an eye mask that will help you create a dark environment that will prepare your body and mind for sleep. This will in turn encourage the production of melatonin in your brain which regulates your sleep-wake cycle and supports your body to fall into deeper, more restful sleep.
