WHAT’S KEEPING YOU UP!
As I write this at 2 AM in the morning, It brought me to analyze my own insomnia. I know it stems back to my college days studying late at night, going to bed at different times, and working night shifts. For years, regardless of the time I go to bed, I’m awake after 4 hrs of sleep. If you are like me, finding yourself suffering from lack of sleep, night after night, you are not alone. Approx 1 in 3 adults reported being sleep deprived, averaging less than 6-8 hrs of sleep per night. As the quality of sleep is as important as the amount of sleep you get.
The benefit of sleep is that it allows the brain and body to repair and remove all toxins accumulated during the day. The body needs to recover from the day’s activities however, the biological ramifications of sleep deprivation are why you feel foggy or dull after a poor night’s sleep. Poor sleep habits can lead to the following:
- Weakened Immune System
- Memory Loss
- Anxiety & Depression
- Low Energy & Extreme Fatigue
- Risk of Diabetes
- Heart Disease
- High Blood Pressure
- Weight Fluctuations
- Serve Headaches
The Best Natural Sleep Aid
Has the need for a deep restful sleep driven you to try everything from listening to calming sounds, wearing sleep bracelets, and believe it or not watching TV as a sleep aid, but haven’t managed to pass the threshold of 8 hrs sleep? According to an article by Melinda Ratini, WebND here is some tips to sleep longer naturally.
- Go to sleep at the same time each night, and get up at the same time each morning. Try not to take naps during the day, because they may make you less sleepy at night.
- Don’t use phones or e-books before bed. Their light can make it harder to fall asleep.
- Avoid caffeine, nicotine, and alcohol late in the day. Caffeine and nicotine are stimulants and can keep you from falling asleep. Alcohol can make you wake up in the middle of the night and hurt your sleep quality.
- Get regular exercise. Try not to work out close to bedtime, because it may make it hard to fall asleep. Experts suggest exercise at least 3 to 4 hours before bed.
- Don’t eat a heavy meal late in the day. But a light before bedtime may help you sleep.
- Make your bedroom comfortable: dark, quiet, and not too warm or too cold. If the light is a problem, use a sleeping mask. To cover up sounds, try earplugs, a fan, or a white noise machine.
- Follow a routine to relax before bed. Read a book, listen to music, or take a bath.
- Don’t use your bed for anything other than sleep and sex
- If you can’t fall asleep and aren’t drowsy, get up and do something calming, like reading until you feel sleepy.
- If you tend to lie awake and worry about things, make a to-do list before you go to bed. This may help you put your concerns aside for the night.
Top selected Sleep Supplements for insomnia
If you rather have a quick fix, taking an all-natural supplement can be the way to go. More and more people are looking for alternatives for relief. I will not tell you which brand is best, but rather arm you with the key tools in order to do your research. Remember, the best brand is the one that works best for you.
Supplement …refers to natural sleep aids that contain natural chemicals, extracts, and essences that are meant to naturally work with the body to assist with sleep. These commonly contain ingredients like melatonin – the hormone responsible for regulating the body’s sleep cycle –, valerian root, and passionflower, among others. Such natural ingredients are associated with feelings of well-being, lowered anxiety, calmness, and other states harmonious with falling asleep.Source: https://sleep-supplement-reviews.info/best-sleep-supplements-guide_2019.php?f=adwords_sleeping-pills&gclid=EAIaIQobChMIu4Phw5GY7wIVPAytBh3X2QV0EAAYBCAAEgIiPvD_BwE
Melatonin is a hormone that is produced naturally in the brain. It regulates your sleep cycle and helps improve sleep quality by reducing the time it takes to fall asleep. For this reason, melatonin supplements have become popular among those with sleep disorders.
Valerian root has been used for centuries for its calming, sleep-promoting benefits. Studies show that valerian may help promote the length and quality of deep, restorative sleep, as well as reduce the length of time it takes to fall asleep at night.Source: https://health.smarter-choices.com/best-sleep-support2020/?wickedsource=google&wickedid=EAIaIQobChMInvzm06WZ7wIVABmtBh0jIg5WEAAYAyAAEgK08fD_BwE&wv=3&&gclid=EAIaIQobChMInvzm06WZ7wIVABmtBh0jIg5WEAAYAyAAEgK08fD_BwE
Cannabidiol — also known as CBD— is one of the main cannabinoids in the cannabis plant. Cannabinoids interact with your endocannabinoid system which helps your body maintain a state of balance and stability. The growing interest in the medicinal properties of cannabis has brought focus on the non-psychoactive properties of CBD, a compound of the cannabis plant that will not get you high.
While research on CBD is still in its infancy, some research and anecdotal evidence suggest that CBD can also help you get a good night’s sleep. Here’s what you need to know about using CBD for sleep. Even studies that conclude that CBD can improve sleep aren’t always able to say why this is the case. Most of the above-mentioned studies emphasize that we need more research on CBD before we fully understand how it affects our sleep. However, as mentioned above, many researchers say that CBD improves sleep because it tackles the root causes of insomnia. As more research is done on CBD, we’ll learn more about why and how it can help us sleep.