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I only recommend products I would use myself and all opinions expressed here are my own. This post may contain affiliate links that earn me a small commission, at no additional cost to you. Read our full site disclaimer HERE.
Sleep is one of the foundations of health. We cannot function at our best when we are sleep-deprived. Focusing on quality sleep is important to so many functions of the body. If you are struggling to get good sleep, you need these tips to sleep better!
1. Sleep Hygiene
Before reaching for supplements, its good to check off the basics. Seep hygiene means cleaning up your nighttime routine. Keep your room as dark as possible at night. Keep your room cool. Wind down 2 hours before bed (no work, stressful TV, ect). Keep electronics out of the bedroom. The blue light greatly interferes with your mealtonin production, which helps you fall asleep quickly.
Also, being in a comfortable environment is a must for good sleep. One study found that one of the most important factors in achieving quality sleep is the temperature of the room. We use and recommend the Chilipad Cube Sleep System.
2. Be consistent.
Do your best to fall asleep and wake up at the same time everyday. Routine is great for telling your body its time to be tired and time to wake up. This will maintain the bodys internal clock and help you fall asleep and wake up easier.
3. Look at your mornings.
A good night’s sleep actually begins during the day. Upon waking, expose yourself to sunlight to set your circadian rhythm. Taking a 5-minute walk outside upon waking is a wonderful way to get movement, relaxation, and morning light to set you up for a great night’s sleep later. It’s important to keep stress levels down during the day so you are able to successfully relax at night. I know, easier said than done. Make an effort to breathe deeply during stressful situations, go for a walk, or stretch. Caffeine can stay in your system for up to 10 hours so it’s best to keep caffeine to before 12 Pm or at the latest 2 PM.
4. Supplements to try
If you have checked off all the other tips first and are still in need of support, there are some natural supplements that are proven to help get a better night’s sleep.
- Magnesium. This is a great supplement to start with, since most people are defficiant in magnesium and it is a nesecary mineral. It can be very calming and promotes deep, restorative sleep
- Melatonin. This is great for helping fall asleep. There are so many things that interfere with our melatonin production, so supplementing with a little bit of melatonin can be very beneficial if you struggle with falling asleep.
- Valerian root. Valerian root contains the antioxidants hesperidin and linarin, which appear to have sedative and sleep-enhancing properties.
- Passionflower. This is great for insomnia and anxiety.
Everyone reacts differently so try out one or two and see what works best for you and your body.
Which sleep tip do you want to try tonight?
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