In recent studies, they found that 50% of Americans are sleep deprived, nearly 30% of people surveyed sleep just six hour per night and more than 9 million Americans use pharmaceutical sleeping pills on a nightly basis. That’s a pretty solid indication that we have a massive sleep deficit on our hands – a deficit that can affect our long-term health and happiness. Luckily, there are some simple solutions that can enhance your sleep and assist you with having more rejuvenating rest.
Here are four ways that you can rest easy and wake up more refreshed:
- Sleep Supplements Before Bedtime
Instead of pharmaceutical sleeping pills, there are natural supplements you can turn to. The first is magnesium, which helps to relax your muscles and nervous system. GABA and 5htp are two other natural supplements that can help your body relax and unwind. Lastly, melatonin helps to induce sleep without any negative side effects. However, there are foods and practices that can help your body product more melatonin naturally (more on that later in this article!)
- EMFs and WiFi
Electromagnetic fields (EMFs) and Wi-Fi signals have been shown to disrupt natural sleep cycles and influence your circadian rhythms. By minimizing EMF and Wi-Fi exposure before bedtime, you can allow your body and mind to unwind without excess stimuli. Unplug your WiFi and refrain from using your computer, TV or cell phone at least one hour before bedtime. It will make a massive difference.
- Total Darkness and Melatonin
Sleeping in total darkness is a wonderful way to train your body to make more melatonin on its own. Getting blackout shades and putting them over any windows in your bedroom is a great way to do this. If for any reason that’s not an option, using a good sleep mask can have nearly the same effect.
- Nibbles for Nighttime
There are definitely functional foods that can assist your body is relaxing before bedtime. Bananas and almonds are chock full of potassium and B-vitamins, which help your body relax. Cherries assist your body in melatonin production, while teas made from chamomile and valerian root have been shown to have a mild sedative effect. Also eating complex carbs like rice, oatmeal or whole grains have been shown to be good choices before bedtime.
Also, putting organic lavender oil on your pillows or sheets and doing some restorative yoga poses or a warm bath before bed can be beneficial for a good night’s sleep, not to mention an incredibly pleasurable experience in pampering yourself.
So, the good news is that you don’t have to count sheep or rely on pharmaceutical drugs to help you sleep. Use these natural practices to prepare your mind and body for some seriously sound snoozin’!
