The Ultimate Guide to Getting Better Sleep

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10 Ways to Support Better Sleep, Naturally

Are you someone who struggles to fall asleep at night? Are you able to fall asleep but you wake up constantly through the night? Are you only able to nab a few short hours of sleep before you’re wide awake again? With increased stress due to the pandemic, sleep issues are becoming more and more prevalent.

It is important to remember that a good, full night of rest is incredibly important for maintaining your health and happiness. Restful sleep provides critical benefits for your brain and body’s functions.

With high quality sleep you can retain more information, increase your learning capabilities, and be more creative. Your body is better able to digest food, have more energy, and maintain overall better functionality when rested from the night before.

So how can you get those high quality Z’s? 

Here are some of the very best solutions and strategies for getting better sleep!

Let’s start with some of our favorite sleep supplements

Melatonin 

Your body naturally produces melatonin, but often not enough. Disruption of normal melatonin production has become common with the introduction of blue light, which is coming from many of our electronic devices especially from our phones. Melatonin is a hormone that reduces the amount of time we need to actually fall asleep and provides us with a higher quality of sleep. 
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Valerian Root 

Valerian is an herb native to Asia and Europe. This has been used as a natural treatment for anxiety, menopause, and sleep disorders. This herb is best used for short periods of time and is worth checking out. 

Magnesium

Not only is magnesium important for brain function and heart health, it helps to quiet the mind, leading to better sleep. Magnesium also helps with the production of melatonin and has a relaxing effect on your muscles. Taken in combination with melatonin and B Vitamins, it has been shown to help those suffering from insomnia. 

Lavender

Lavender essential oil provides a soothing fragrance that has been shown to induce relaxation. It is best used aromatically or topically before bedtime. Interestingly, lavender is more effective with women than with men. Placing lavender around your bed or in a sachet under your pillow may work wonders of the quality and duration of your sleep. 

Kava

Kava root is very popular in the Hawaiian Islands and South Asia. Kava is most often consumed in a drink or can be taken in a supplement. Kava can however be damaging to your liver in high doses, make sure to get Kava from a reputable source and consume wisely. 

CBD

Studies have shown that CBD may help relieve anxiety by reducing stress levels, decreasing an elevated heart rate which can help to induce relaxation and sleep in those suffering from insomnia. 

Now let’s talk about our favorite “better sleep” strategies

Monitor screen time before bed 

Avoiding your phone/TV or computer 1-2 hours before bed will drastically change your sleep. The blue light emitted from your screen wreaks havoc on your circadian rhythm. This light has also been shown to suppress your melatonin production. 

Go to bed and wake up on a consistent schedule 

If you are always going to sleep around the same time and waking up around the same time your body will know what to expect. Set your body’s internal clock to a schedule that suits you. This includes not sleeping in on the weekends. It is better to take a short, daytime nap than sleep in longer hours in the morning. 

Get plenty of daylight 

Drink your morning coffee on your porch, take walking breaks, and let as much natural light into your home/workspace as possible. These types of practices will help your body to be more Intune with its natural rhythm and allow your body to be awake and present during the day and start to shut down during the evening.  

Be mindful of naps

If you do need to take a nap, try and make your naps less than 30 minutes. It is also recommended to nap before 3pm as that is when our bodies start to shift into “night-time” mode. Napping past 3pm can disrupt your body’s internal clock. 

Eat a lighter meal at dinner

If dinner time rolls around and you are eating a high number of calories, your body is going to have to work harder to digest your food. This can cause the body to not fall asleep as easily or sleep as deeply. Try and make breakfast your largest meal of the day, dinner should be the smallest/lightest. 

These are just a few ways to improve the quality and longevity of your sleep.
We spend anywhere from 6-10 hours of our days in bed, sleeping. Let’s make sure that time is the best we can possibly make it. 

Here’s to great sleep, health, and wellness!

p.s. Just in case you are looking for a specific sleep support solution, or any other wellness need, reach out to us here at 916-253-9276 and we would be happy to help you find exactly what you are looking for.

We are deeply committed to sharing our knowledge of health and therefore have carefully chosen the products we offer in our store. You’ll find only the highest quality brands and a large selection to choose from so you’re sure to find exactly what you need. 

If you can’t make it into the store, we’re always happy to deliver it to you because your health and happiness are our #1 priority! 

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