Getting enough sleep every night can be a struggle for many. Although we are told adults should be getting 7 to 9 hours of sleep daily, this is often far from the case for a majority of Americans. This blog will cover some tips for better sleep and introduce natural alternatives such as melatonin sleep supplements.
Importance of Sleep
A lack of sleep is a problem not only because a misaligned body clock and sleep schedule can lead to poor sleep quality, but it has also been linked to several chronic health issues. Some of these include sleep disorders, obesity, diabetes, depression, and bipolar disorder, to name a few.
Our internal body clock, also known as a circadian rhythm, regulates many biological functions, including sleep. It is essentially a 24-hour cycle that instructs the body on when to eat, sleep, digest meals, and so on. A clock is found in almost every organism, albeit some species do not follow the same 24-hour schedule as humans.
There are two fundamental forces that set the biological clock. The first of the two is light and darkness in your external environment. The second factor deals with internal memory that has been genetically programmed. Essentially, your body sends you a signal when it is time to go to bed. When you ignore these signals by staying up past your regular bedtime, your body resets to a different sleep schedule.
Tips for Better Sleep
Below are five tips that can drastically improve your quality of sleep. It is important to note that fixing your sleep schedule takes time and effort, but these tips serve as a simple guide to help you do so.
- Adjust your bedtime, but be patient. If you want to go to bed earlier, gradually reduce your bedtime until you reach the desired hour.
- Get up at the same time each day and avoid sleeping in. Maintaining a functional sleep schedule necessitates consistency. Get a nice alarm clock and avoid hitting the snooze button. The human brain assumes that people will wake up at the same time roughly every day, so it is vital to get into a routine until this comes naturally. Shifting your mindset and looking forward to the new day with enthusiasm is also important, so you can get past the urge to hit snooze on your alarm clock.
- Avoid exposure to light before you want to sleep. As mentioned earlier, this is a major aspect of what sets the biological clock. You may feel more alert if you are exposed to light late at night. As a result, doctors advise against using electronic devices like computers and phones in the hours before bed. Blue light is emitted by these electronic devices, which affects the amount of time spent sleeping and sleep quality. Instead of using an electronic device before bed, you can read a book or even practice meditation.
- Avoid eating or exercising too close to bedtime. Large meals should be avoided shortly before bedtime. They not only keep you awake, but they can also create acid reflux and heartburn, which can make it even more difficult to fall asleep. If you are hungry, reach for a light snack that is high in protein but low in sugar. Also, limit physical activity during the 2 hours before you go to sleep. It contributes to the difficulty of falling asleep. Try a stretching session or gentle yoga to prepare for sleep if you want some physical activity immediately before bed to relax.
- Create a relaxing sleep routine and set the tone. Take a warm bath and listen to soothing music, for example. Ensure that your bed is comfortable, the room is dark, and the temperature is not excessively warm. The external environment and hours leading up to bedtime can greatly affect your quality of sleep.
Common Natural Alternatives
Natural sleep aids such as melatonin sleep supplements can help you fix your sleep schedule by easing your mind to fall asleep.
Melatonin, also known as the “sleep hormone,” is a hormone that your body produces naturally. When melatonin production is increased, this improves sleep and relaxation. It tells your body that it is time to sleep and maintains your circadian rhythm, a 24-hour internal clock in your body.
Taking melatonin sleep supplements can be beneficial. However, some people may experience adverse effects or have contraindications with other medications (both prescribed and over-the-counter). Before attempting this technique, talk to your physician.
The Bottom Line
Overall, there are many ways for you to fix your sleep schedule. You can consider some of the tips provided in this blog, along with the natural alternatives suggested. Can-i Sleep Oral Spray, for instance, is very helpful in calming the mind before sleep.
Getting enough sleep every night is essential to our overall health and well-being, so it is important to set enough time in your day to get proper rest. Fixing your sleep schedule can take time and effort, but it is possible if you follow a routine. At the end of the day, consistency is the key to effective results.