HOW TO IMPROVE YOUR SLEEP NATURALLY
Getting a good night's sleep is essential for overall health and wellness. A restful night's sleep can enhance your capacity for learning, memory, making decisions, and even creativity.
In addition, a good night’s sleep can also have a significant impact on the health of your skin. When you don't get enough sleep, your skin can appear dull, tired, and more prone to wrinkles and fine lines. Additionally, lack of sleep can also lead to acne flare-ups and dark circles under the eyes. A good night's sleep can help the skin regenerate and repair itself, leaving it looking and feeling more youthful and refreshed.
Chronic sleep loss, irregular sleep patterns, and sleep deprivation all gravely compromise mental and physical performance. As a result, many illnesses—in particular, depression, fibromyalgia, and chronic fatigue syndrome—have a wholly or partly sleep-related component.
Circadian Rhythms
I cannot write an entire blog on sleep without explaining the circadian rhythms ate. This is because the circadian rhythms and sleep are closely intertwined.
When the sleep-wake cycle of the circadian rhythm is balanced, sleep will also be balanced. On the flip side, when the sleep-wake cycle of the circadian rhythm is disrupted, sleep will be disrupted too.
The body's internal clock is made up of 24-hour cycles called circadian rhythms that work in the background to carry out vital processes and functions. In simple terms, the circadian rhythm coordinates the body’s natural processes that are related to different times of the day.
The sleep-wake cycle is one of the most important circadian rhythms because it tells the body to sleep at night and to wake up when day breaks. However, many times, circadian rhythms (especially the sleep-wake cycle) can be disrupted by a lot of factors and the body doesn’t carry out those bodily functions as easily as it should at the different times.
Factors That Affect Sleep Quality
Despite the many, many people still struggle to get the restful sleep they need, and this can be due to a variety of factors. Here are some of the factors that affect sleep.
Because worrying thoughts can keep people awake at night, stress is a common factor that affects sleep quality. This can lead to a vicious cycle because people's stress levels will continue to grow as a result of lack of sleep.
Lack of sleep causes an increase in the stress hormone, cortisol, which in turn causes stress to rise. Adrenaline levels increase as a result of your body's natural stress response. The interaction of these two hormones can increase blood pressure, blood sugar, and heart rate. As a result, your body has a harder time relaxing, which is necessary for sleeping.
One of the most significant factors that affect sleep is light. It accomplishes this in two ways: directly by making it difficult for people to fall asleep, and indirectly by affecting our circadian rhythm and, consequently, our preferred time to sleep.
The body's internal clock is made up of 24-hour cycles called circadian rhythms that work in the background to carry out vital processes and functions. In simple terms, the circadian rhythm coordinates the body’s natural processes that are related to different times of the day.
The sleep-wake cycle is one of the most important circadian rhythms because it tells the body to sleep at night and to wake up when day breaks. However, many times, circadian rhythms (especially the sleep-wake cycle) can be disrupted by a lot of factors and the body doesn’t carry out those bodily functions as easily as it should at the different times.
We all know that caffeinated drinks (a good example is coffee) are taken to prevent us from feeling sleepy when we don’t want to sleep. However, taking too much caffeine can prevent us from sleeping when we do want to sleep. This is because caffeine can inhibit the production of adenosine hormones, the hormones that promote sleep. It is recommended that you stop all caffeine consumption by 2pm.
Insomnia and other sleep disorders can make it difficult to fall or remain asleep and result in poor-quality sleep. Nighttime symptoms of narcolepsy include frightening dreams and frequent awakenings, both of which can impair the quality of one's sleep.
When you go to bed and when you wake up is described as your sleep schedule. An irregular sleep schedule can have a negative impact on sleep as it affects the circadian rhythm.
Best Ways To Improve Sleep
One way to improve sleep quality is by taking certain supplements that can help promote relaxation and restful sleep.
For example, melatonin is a hormone that is naturally produced in the body and helps regulate the sleep-wake cycle. Taking a melatonin supplement before bed can help promote a sense of drowsiness and prepare the body for sleep. Melatonin is especially helpful for travelers that are changing time zones, or those looking to create a sleep schedule. However, for daily intake, Magnesium, Ashwagandha, and soothing herbs, detailed later in this blog, can support high quality and restorative sleep.
New Chapter Restful Sleep and Pain Relief supplement is a sleep supplement I always recommend. It contains melatonin and ginger that not only helps you fall asleep but also helps relieve any pain that must have been caused by stress? Does stress and body pain make you lose sleep? Try this supplement and it will be a game changer for you.
Another supplement that can be beneficial for sleep is magnesium, which can help relax the muscles and reduce feelings of tension and anxiety.
Innate Vitality Magnesium Glycinate is a perfect magnesium supplement for sleep. It contains the most bioavailable form of magnesium, magnesium glycinate, which is the easiest form of magnesium for the body to absorb thereby making it the most potent form of magnesium. It is 100% natural, safe, and even contains vegetarian-friendly ingredients! If your choice of sleep supplement is a magnesium supplement then this one is definitely your best option.
Ashwagandha is another popular sleep supplement that has been traditionally used for centuries. It helps in reducing stress levels, promoting relaxation, and supporting numerous bodily systems. It also fights depression, improves brain health, and increases testosterone and fertility. Find ashwagandha in Anima Mundi Ashwagandha: Ayurvedic Ginseng.
Additionally, Lavender supplements are known for their calming and soothing properties, which can help ease anxiety and promote relaxation. Blume Blue Lavender Spirulina Blend is a balanced, calming, and smooth blend. It also promotes deep sleep. This blend tastes just like lavender latte, without the syrup. Try it out and give your body the sleep it needs.
Hush & Hush MindYourMind is a popular sleep supplement that I have to include here. It reduces mental clutter, relaxes the mind and body, and helps you fall asleep and stay asleep. It contains L-Tryptophan, Gaba, Valerian root, and other ingredients which increase sleepiness, reduce the brain’s activity, reduce restlessness/sleeplessness, and relax the body.
In addition to supplements, there are also certain lifestyle changes that can help improve sleep quality.
One of the most important things you can do is to establish a regular sleep schedule. This means going to bed and waking up at the same time each day, even on weekends.
Another important step is to create a comfortable and relaxing sleep environment. This includes keeping your bedroom dark, cool, and quiet, as well as investing in a comfortable mattress and pillows. Kitsch Satin Sleep Set is a set of satin eye mask, standard satin pillowcase (26”x20”), and satin sleep scrunchie. Satin helps keep your hair fizz-free and eliminates the risk of creasing from forming on the skin.
The Omnia Pillow With A Pillowcase helps fight and prevent sleep wrinkles and provides the extra comfort you need to get a restful night rest. Developed in collaboration with cosmetologists, orthopaedists and sleep specialists this unique foam design is ideal to give you the best sleep of your life! The additional foam insert helps you adjust the height of your pillow to suit your personal preferences.
Taking a salt bath with lavender oil before bed can also help in promoting relaxation and better sleep. Vitruvi Essential Oil is the perfect oil for you to drift off to sleep with ease. Vitruvi essential oils are vegan and free of synthetic fragrance, sulfates, parabens, phthalates, formaldehyde, and mineral oil. You can also reap the amazing benefits of aromatherapy by placing lavender essential oil in a diffuser. Vitruvi's stone diffuser is amazing as it can also double up as a humidifier with a subtle cool mist.
Odacité Mood Cleansing Bath Soak contains nourishing oils infused with lemongrass and grapefruit for relaxation and tranquility that help the body relax, reduce tension, and soothe aching muscles, thereby enabling a good night’s rest.
After a relaxing bath finish your nighttime routine with Luna Nectar Nocturne Magnesium Sleep oil. This topical oil is formulated with magnesium and aloe vera to help aid sleep by muscle healing, reduction of stress and anxiety, and migraine prevention. Simply begin by spraying 2 spritz on your body before sleeping then gradually increase the number of spritz to suit your taste. Allow the product to dry before putting on clothes and/or getting into bed.
Learn to manage stress properly
Stress can cause a variety of physical and mental symptoms, including insomnia, anxiety, and muscle tension. To help manage stress, you may want to consider incorporating stress-reducing practices into your daily routine, such as yoga, meditation, or deep breathing exercises.
Additionally, practicing good sleep hygiene, such as limiting caffeine and alcohol consumption close to bedtime, and avoiding screens for at least an hour before bed, can also help improve sleep quality.
Conclusion
In conclusion, supplements and lifestyle changes can play an important role in getting a good night's sleep, which in turn can aid in increasing the health of the skin and body.
Melatonin, magnesium, Ashwagandha, and Lavender supplements can help promote relaxation and restful sleep, while lifestyle changes such as establishing a regular sleep schedule, creating a comfortable sleep environment, and managing stress can also help improve sleep quality.
Be well. Be safe. Be beautiful.