A surprisingly large proportion of the population struggle with sleep and getting their head down for a good solid night’s rest. Below we discuss some of the sleep aids and improvements to your sleep hygiene you can make to get a better quality sleep.
The following is in two parts – the first discusses things you can do for better rest and the second supplements and sleep aids you can take.
How to Achieve Better Sleep – Natural Sleeping Aids
1. Listen To Soothing Music If You Want To Fall Into Deep Sleep
Do you have difficulties falling asleep? Consider listening to soft and calm music as you try to sleep. According to a study posted in the Cochrane Database of Systematic Reviews, listening as you doze off or prepare to go to bed may help you fall asleep and improve sleep quality. You have to ensure that the music you are listening to is soothing. You also need to set the music player to turn off after some time. But remember to get the timing right to make sure the music stops when you’re dead asleep.
2. Ease Yourself Using A Rocking Chair To Get To Sleep Faster
Young children fall asleep quickly when rocked in their mothers’ arms or using a rocking chair. It is the same with grownups. A recent study in current biology had shown that grownups got to sleep faster and more deeply when they used a hammock-like bed, unlike when they used the normal beds.
Researchers concluded that the back-and-forth movements trigger quality brain functioning, causing sound sleep. It is, however, impossible to sleep on a hammock every night. Fortunately, it could help if you rocked yourself in a chair to trigger sleep before you can get to bed.
3. Use The “Power-Down Hour” Bedtime Routine
Experts have argued that sleeping is not as automatic as a switch. The body requires time to release the tension before you can doze off. It is recommendable that you try out the “Power-Down Hour” trick to help your brain unwind and get to sleep.
The first 20 minutes should be used to clear any pending tasks. Make sure the task must be done before you go to bed. You should use the next 20 minutes for activities such as cleaning your face, cleaning your teeth, and putting on your sleeping attire. Use the last 20 minutes to rest quietly on the bed and ponder a few issues. Maintain your breath rhythm and eliminate any pessimistic thoughts.
4. Count Sheep Backwards To Quickly Doze Off
Sometimes your mind will begin thinking about many things when you lay down on the bed. You can stop this mind race that reduces your cancels of falling asleep by thinking about the day’s events. A professional named Brues suggests that patients do a countdown from 300 using multiples of three. It makes your brain detect that the task is not easy and switches from thinking about negative issues.
5. Do Some Yoga Before Going To Bed
According to Helene A. Emsellem, practicing yoga 15 minutes before sleeping will help you de-stress before bed. You should keep yoga simple since the aim is getting your muscles to relax and not getting your heart to pump faster.
6. Exercising Regularly Will Help You Get Some Deep Sleep
For a long time now, exercise has been seen to have close connections to quality sleep. Regular exercise has been found to help individuals get sound asleep at night. However, the research on the connection between exercise and quality sleep did not consider individuals with insomnia.
In another study where participants were supposed to exercise for 150 minutes every week, the participants attested to a reduction in insomnia symptoms. Participants also attested to having decreased levels of anxiety and depression.
7. Have You Considered The Greater Benefits Of A Morning Work Out?
Working out in the morning yields better results than working out at any other time of the day. A study conducted at Appalachian State University in Boone showed that individuals who exercised before 7 am ad more time in deep and light sleep. The researchers believed that morning exercise significantly reduced stress hormones causing individuals to have better sleep. These findings are subject to further research.
8. Weighted Blanket
Many people find a weighted blanket can really aid their sleep. We’ve create a whole piece about them and you can read about weighted blankets here.
9. Have A Consistent Sleeping Time
Professionals have noted that it is essential to go to bed 30 minutes earlier or later than your sleeping time. Dozing off earlier than the usual sleeping time interrupts your body rhythm. Routines will also help you fight insomnia. While you may not be a fan of planned sleeping time, it is essential to note that brains love patterns. You should avoid napping during the day, especially if you are a victim of insomnia. That includes when you had not slept well the previous night.
10. Avid Oversleeping On Weekends
Oversleeping during the weekends does not necessarily make up for sleep lost during the week, as you would think. Every hour of sleep missed can only be compensated using the same amount of time. If you lost three hours of sleep during the weekdays, you would need three hours to make up fully for the lost sleep.
You may want to consider having a reasonable time to get to bed. You can change your sleeping time by 15 minutes over a period of time until you get a sleeping time that allows you to sleep for at least the 7-9 hours recommended for adults. If you were accustomed to sleeping at 11 pm, you could try 10:45 pm for a few days, then move to 10:30 pm and then to 10:15 pm. Do this until you reach your ideal sleeping time.
11. Have An Ideal Resting Temperature In Your Bedroom
National Sleep Foundation recommends that the normal sleeping room temperature should be 60-67 degrees. In research where individuals with insomnia used special caps to reduce the brain’s temperature, they dozed off faster and slept long enough as if they did not have insomnia. The special caps increased metabolic activity creating the ideal environment for sleeping cycles.
You do not have to get a special cap to get quality sleep. Having an ideal sleeping temperature in your room, using permeable clothing, or even sleeping naked will help you have High quality sleep. Choose what works for you.
What to Take for Better Rest – Sleep Aid Foods and Supplements
If you are suffering from lack of sleep, there are several methods you can use to get better sleep from today night. It is essential to know the effects of lack of sleep. They will help you consider sleep as important hence making it a priority. Even when you are busy, you should have enough time to sleep. Below are some sleep-inducing techniques that could help you easily doze off.
Melatonin is a common sleep-inducing aid on the market. According to Dr. Sigh, melatonin is a widely researched product that is also widely used. Melatonin is a hormone found in your body and has been found to have some significant effects in reducing the duration you get to doze off. However, there is no official guidance on how melatonin should be used.
Sleep foundation professionals have advised that half to five milligrams of melatonin taken an hour before bed would work effectively. Our gummies have 3mg of melatonin each.
2. Cherry Extract
Some advise that it is okay to use Cherry extract, also known as tart cherry juice. According to research, the cherry extract can cause you to sleep for one and half hours longer than your normal sleeping duration. The argument is that a cherry extract is a good option since it takes care of individuals who struggle to doze off and those who struggle to stay asleep.
Magnesium is a natural element in most foods. It is used in many aspects of the body and boosts the general working of your body. Studies have proved that it can be used to restore and increase the quality of the nerve function that helps maintain your sleep quality.
You can find magnesium in everyday foods such as leafy vegetables and whole grains. If you opt to use magnesium supplements, it is recommended that you do not take more than two hundred milligrams. It is advisable to take magnesium thirty minutes before dozing off.
Chamomile is a herb mainly used to make tea. It is also well known for its relaxing ability. According to research, chamomile can be used to trigger sleep, relax nerves, and decrease your levels of anxiety. It also takes care of nightmares and insomnia, among other sleep challenges.
Chamomile contains an antioxidant, apigenin, that helps in inducing muscle relaxation. It also helps you doze off faster. Though chamomile improves sleep quality, its significant effects on insomnia are yet to be revealed. In a recent study, chamomile was given to new mothers who had difficulty sleeping. Within two weeks, they reported having had improved sleep. The study, however, had several limitations, posing the need for further research.
5. 5- HTP
It is generated naturally by amino acids inside our bodies and is supported by serotonin production. 5-HTP boosts the making of melatonin and serotonin when taken within a range of between 200-400 milligrams. Melatonin and serotonin are essential in correcting several situations, including struggling to doze off.
It is a natural remedy like chamomile and is loved for its relaxing ability. It can be used in aromatherapy or tea blending. Essential oil researchers have discovered that you can always use lavender in aromatherapy to treat sleeping difficulties. They regard aromatherapy as secure, readily available, and effective in treating self-reported sleeping difficulties.
7. Valerian root
Valerian root is a natural add-on. According to the sleep foundation, you can use it to help you relax or doze off. Researchers have recommended that it be used carefully and only for short terms. They have also advised that you should not use it if you are using other anxiety pills, sleeping pills, or sedatives.
Researchers have noted that this does not apply to other producers such as melatonin and magnesium. The ability of the valerian root to induce sleep is essential in countering sleep abnormalities. In some instances, you are likely to feel dizzy the next day after using the product the previous night.