A good night’s sleep is essential for maintaining your mental, emotional, and physical health. Sleep allows your body and mind to self-repair, eliminate toxins, and process information at a deeper level. Lack of quality sleep, on the other hand, can cause grogginess, emotional instability, hormonal imbalances, and even accelerated aging. To help you sleep better and improve your overall health, here are three natural strategies you might want to try.
1. Enhance Your Daily Habits
A few small changes in your daily routine can significantly improve your sleep quality.
- Exercise: Physical activity helps metabolize stress hormones, which can interfere with sleep. A 30-minute brisk walk or other forms of exercise can improve your health and sleep quality. While exercising right before bedtime was previously thought to hinder sleep, recent studies suggest that exercise is beneficial for sleep, no matter when it’s done during the day.
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Eat Sleep-Friendly Foods: Avoid consuming caffeine, alcohol, or heavy meals close to bedtime, as they can cause inflammation in the gastrointestinal tract and disturb sleep. Instead, opt for foods rich in tryptophan (an amino acid that promotes relaxation), magnesium, and potassium. Lentils, bananas, and even turkey are good options that support sleep.
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Establish a Nighttime Routine: Unplug from devices (phones, tablets, televisions) at least an hour before bedtime, as screens have been shown to disrupt circadian rhythms. Dimming the lights can also help signal to your body that it’s time to wind down and prepare for sleep.
2. Supplement Your Sleep
Certain nutritional supplements can aid in achieving better sleep.
- Melatonin: Melatonin is a hormone produced by your body and is known for its potent antioxidant properties, which help regulate circadian rhythms and signal when it’s time for sleep. Some melatonin-rich foods include tart cherries, mustard seeds, and walnuts.
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Passionflower, Lemon Balm, and Vitamin B6: These botanicals and nutrients can support quality sleep, calm your nerves, and help you relax.
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Pure Honokiol Extract: Derived from magnolia, pure honokiol extract has been praised for its ability to promote relaxation and support other critical health benefits.
A formula like ecoSleep® might be helpful for optimal sleep, as it contains magnesium, HonoPure® purified honokiol, and other botanicals, along with a small amount of melatonin. This formula supports the activity of GABA (a neurotransmitter that helps us relax) and contains unique blends of traditional Asian botanicals that work together to support key organs and systems while we sleep. This helps optimize our natural rejuvenation and repair processes.
3. Consult a Specialist
If you continue to struggle with sleep problems despite making lifestyle changes and trying natural remedies, it’s essential to consult a physician. Chronic sleeplessness can be associated with severe health conditions, such as diabetes or heart disease, and proper medical care is necessary.
Improving the quality of your sleep can have a significant impact on your overall health and wellbeing. With some minor adjustments, you can create the optimal environment for a restful and rejuvenating night’s sleep.
