Getting enough sleep is an essential part of achieving a healthy lifestyle. Good sleep enables your body and mind to function the right way. A total of seven or more hours of sleep helps improve memory, creativity, and decision-making ability. Moreover, your natural immunity to chronic diseases also gets a significant boost when you’re getting enough sleep.
However, many of us still struggle to get the better sleep we all desire. What’s more, insufficient sleep exposes us to developing adverse health conditions. There are dozens of reasons why people can’t get the sleep they want, both physically and psychologically. Stress, anxiety, depression, and dealing with chronic pain can all lead to insomnia.
Good sleeping habits are the first step to getting quality sleep. But in reality, not all of us can achieve this. That’s why we created this article to help you sleep better. We’ll provide tips on how to get a good night’s sleep and suggest supplements to aid in your quest.
All our recommendations are safe with a high efficacy rate. So, if you’re ready to experience the best restorative sleep you desire, please read on.
Your body produces melatonin naturally. These hormones send signals to your brain – telling it that it’s time to sleep. Melatonin levels plummet during the day, and they also diminish with age. Stress can also disrupt melatonin secretion and contribute to insomnia. That’s why we recommend taking melatonin supplements if your sleep-wake cycle has been disrupted. When your work requires you to sleep during the day, melatonin supplements may be perfect for you. Taking one pill thirty minutes before sleep is most effective. Although larger doses are available, they’re not recommended without consulting a doctor first because they might cause dizziness or drowsiness.
Iron is one of the major components of your blood. It provides essential oxygen to our cells and tissues. Sleeping disorders may come from iron deficiency. If left unchecked, it could lead to adverse health conditions like anemia. Take sleep vitamins with iron regularly. A good supply of oxygen in your bloodstream allows you to sleep better. It also keeps you feeling revitalized and energized the whole day.
Chamomile is one of the best natural remedies for sleep disorders. It aids better sleep with regular consumption. You can find chamomile incorporated in sleep vitamins or beverages like chamomile tea. Research also says that it is effective against insomnia and anxiety. Another benefit that you can get from chamomile is it aids digestion.
Magnesium is a mineral with relaxing properties. It regulates melatonin production in your body, inducing better rest and sleep. Also, magnesium increases Gamma-Aminobutyric Acid (GABA), which has a natural brain calming effect. You can find magnesium in dark leafy greens. They are also commonly included in sleep vitamins and sleep supplements. The general effect of magnesium is muscle and brain relaxation, which helps your body prepare for better sleep.
Vitamin D is one of the most accessible vitamins to get. You can find it in oily fish, dairy products, and direct sunlight. They are also available in all kinds of sleep vitamins. Most people with sleep disorders have Vitamin D deficiency. So, be sure to incorporate food with high Vitamin D content in your diet. In cases where you have limited access to such food, you can get vitamin d from your local pharmacy.
Valerian root may look mysterious at first glance. The name suggests that it came from a sci-fi movie. However, it is actually of ancient origin used by our ancestors hundreds of years ago. The valerian root is effective against all kinds of sleep disorders. Its usage is similar to that of chamomile tea. Nowadays, you can find them in the form of a tablet.
The Best Over-The-Counter Sleep Aids
If you’re still having trouble sleeping, then the over-the-counter (OTC) sleep aids might do the trick for you. Here’s what you can try:
- Diphenhydramine is a type of antihistamine found in anti-allergy tablets. They are typically not intended to induce sleep, but they cause drowsiness, which aids in getting better sleep.
- Doxylamine succinate is another type of antihistamine found in sleeping tablets. It also induces drowsiness to help people sleep better.
Which is Better? Natural Sleep Supplements or OTC Sleep Aids
Both methods have proven track records with high success rates. Recorded side effects are tolerable and are often harmless. The key is to seek advice from your doctor, whichever method you choose. Your doctor will recommend the best approach for you, depending on your condition. Natural sleep aids often correct mild to moderate sleeping disorders. On the other hand, severe cases may require substantial doses of prescribed medication. The best sleeping pills are recommended by doctors.
The Best Ways to Sleep Better
Apart from taking supplements, there are many other ways to improve your sleep and wake up refreshed. Listed below are some tips you can do.
Stick to Your Sleep Routine
The average sleep for an adult is at least 7 hours. Try to sleep within this time window for at least 21 days. It typically takes 21 days to build a habit. Once your body adjusts to the schedule, you can get better quality sleep.
Be Mindful of What You Eat and Drink
Some foods and beverages could make you feel drowsy but disrupt your sleep later. Eating heavy meals before bedtime can cause chaos in your digestive system. Better to eat light before going to sleep. Moreover, alcohol makes you drowsy but prevents you from sleeping better, so prevent drinking too much if you want to sleep longer. Drink moderately instead. You can also improve your sleep by consuming more of the foods listed below.
- Kiwi Fruit
- Turkey: has tryptophan that increases melatonin production
Create a Relaxing Ambience
Try to minimize light in your room before going to bed to induce sleep. Dim lights often do the trick. You can also use aromatherapy to make you feel more relaxed and cozy.
Limit Daytime Nap Habits
Sleeping for more than 30 minutes during the day prevents you from getting a good night’s sleep. Your body gets energized more than it needs when you sleep for an extended time. Chances are, you won’t feel sleepy at night.
Sleep Better With the Help of PHWC
PHWC specializes in nutritional therapy that helps you get better sleep. Moreover, you’ll receive a customized nutrition plan based on the deficiencies in the body to ensure you get all the vitamins and minerals you need. Our methods are safe and highly effective, making our clinic the most sought-after facility in the field.
Give us a call today Give us a call today Give us a call today and enjoy the benefits of talking to healthcare experts!