Getting a good night’s sleep is essential for our overall health and well-being. Unfortunately, many people struggle with getting enough restful sleep. However, there are several strategies that can help improve sleep, including lifestyle changes, relaxation techniques, and the use of food supplements.
Do the same every day
One of the most effective ways to improve sleep, is to establish a consistent sleep routine. This means going to bed and waking up at the same time every day, even on weekends. It can also be helpful to create a relaxing bedtime ritual, such as taking a warm bath or reading a book, to signal to the body that it is time to wind down.
Relaxation techniques, such as deep breathing, progressive muscle relaxation, and meditation, can also help to calm the mind and promote restful sleep. These techniques can be practiced before bedtime or throughout the day to reduce stress and anxiety, which can interfere with sleep.
Take care of your environment
It is also important to take care of your environment – it is vital to avoid sources of blue light (LED light bulbs, smart phones, tablets, computers, TV) at least 2 hours before sleep. Blue light reduces the production of melatonin – a hormone managing our circadian rhythm. Whilst blue light is beneficial for waking up in the morning it can disturb our falling of sleep or the quality of it.
Technology is ubiquitous these days but make sure you do not end up with it in your bedroom. Set your smart phone on a flight mode and keep it out of the bedroom. Also, switch off the wi-fi for the night, better yet, get a cable connection instead of wireless.
Also, you may want to let some fresh air into your bedroom before going to bed.
Help from supplements
In addition to lifestyle changes and relaxation techniques, food supplements can also play a role in improving sleep. Here are some of the most common food supplements for promoting restful sleep:
1. Melatonin is a hormone that regulates the sleep-wake cycle. It is available in supplement form and can be helpful for those who have difficulty falling asleep or staying asleep. It is important to speak with a healthcare provider before taking melatonin, as it can interact with other medications and may not be appropriate for everyone.
2. Magnesium: Magnesium is a mineral that is involved in many bodily functions, including muscle relaxation and the regulation of the sleep-wake cycle.
3. Valerian root: Valerian root is an herbal supplement that has been traditionally used for its sedative effects.
4. Chamomile: Chamomile is an herbal supplement that has been traditionally used for its calming effects. It is available in supplement form or as a tea and may be helpful for promoting restful sleep.
It’s important to note that while food supplements can be helpful in promoting restful sleep, they should not be used as a replacement for healthy sleep habits and lifestyle changes. Before starting any new supplement regimen, it is important to speak with a healthcare provider to ensure that it is safe and appropriate for your individual needs.