“Get a good night’s rest” is wonderful advice, in theory. But for some, falling asleep and staying asleep can feel like a daunting task. And no sound is worse than an alarm buzzing after a night of tossing and turning. The experience is frustrating, and the longer it continues the more stressed and impossible the task becomes. Help is on the way! Here are some tips to help you break the cycle and get some much needed beauty rest!
Step One: Establish a Healthy and Consistent Bedtime Routine. Like it or not, preparing yourself for sleep is a ritual that begins hours before your actual bedtime. Either be a part of the practice or fall victim to the dreaded sleeplessness. The best way to begin is to figure out what time you need to wake up and work backwards. Try to make sure your bedtime and wake time are roughly the same time every day, and avoid naps when at all possible. Your routine should include a few vital components. Ensure your sleep space is pleasant, a comfortable temperature, quiet, dark, free from clutter and distractions such as work and electronics.
Step Two: Make Necessary Changes to Diet and Lifestyle. Now that you have cultivated a healthy sleep routine, it’s important to ensure your body is physically prepared for sleep. This means taking care of your body by eating right and exercising. Practices such as meditation and yoga are helpful for winding down before bed. But even practices such as a regular 20-30 minute walk during the day can help prepare your body for rest at night. Enjoying 10-30 minutes of sunlight per day is also a great way to boost vitamin D levels which can help with proper sleep. In cases of harsh weather, or if you work indoors for long periods of time, a Vitamin D3K2 supplement is often recommended. Vitamin D is involved in the body’s production of melatonin, a hormone used to regulate circadian rhythms, which can help establish healthier sleep function.
Step Three: Address Poor Sleep Quality. Sleep is one of the most important functions in the body. The American Academy of Sleep Medicine and Sleep Research Society recommends at least 7 hrs of sleep for individuals between the ages of 18-60. Sleep can affect various areas of the body including mood, intellectual function, alertness, metabolism and healing. Due to the importance of sleep, it may be advised that when all efforts to improve your sleep quality have failed, it may be necessary to explore supplementation. Magnesium Threonate, Apigenin and L-Theanine are an excellent combo pack to start with. Magnesium Threonate is a mineral that aids in the delivery of Magnesium to the brain by helping it cross the blood barrier, making it faster and more effective. Magnesium can support sleep health by allowing individuals to fall asleep faster, stay asleep longer by increasing their levels of naturally circulating melatonin. Apigenin is another important supplement believed to support relaxation and sleep health. Apigenin is an antioxidant compound in several different plants, including chamomile tea. Apigenin supports healthy stress levels by inhibiting the creation of cortisol, a steroid hormone responsible for the fight or flight response. Lastly, L- Theanine is an important amino acid not typically obtained through food. L- Theanine has been found to promote feelings of relaxation without strong sedative properties. L- Theanine can also support healthy stress levels as well as a healthy mood.
Rest assured, all of our products are made in the USA and 3rd party tested for quality. Buy our sleep combo stack and take advantage of our free shipping. Sleep tight! And don’t let the bedbugs bite.