Summer can be a challenging time for those who struggle with sleep. The longer days, hotter nights, and change in routine can contribute to sleepless nights. But don’t worry – there are natural solutions and lifestyle adjustments that can help restore restful sleep and prevent those sleepless summer nights from turning into prescription nightmares.
Understanding Circadian Rhythms
Circadian rhythms are our body’s biological response to the oscillations of the natural world, particularly the 24-hour solar cycle. These natural rhythms have a profound impact on our health and overall well-being. For example, melatonin production is governed by cycles of light and dark. This hormone controls our sleep patterns and other important metabolic functions. In addition, melatonin is a powerful antioxidant. We need sufficient darkness for our pineal glands to produce it.
Cortisol, the stress hormone, is produced early in the morning to help us wake up. So, disrupting the natural rhythms governed by light and darkness can interfere with our sleep.
Natural Solutions for Better Sleep
Prescription sleep aids come with a long list of side effects and can be habit-forming. For healthy relaxation and sleep, consider natural solutions like honokiol, an extract from magnolia bark that has long been used in Eastern herbal traditions. Honokiol is gaining popularity among health professionals for its many benefits, including promoting relaxation and better sleep.
In addition to aiding sleep, honokiol has other desirable effects. It provides excellent support against abnormal cells and offers protection for numerous areas of health. Honokiol is also a powerful antioxidant that demonstrates free radical scavenging abilities 1,000 times more potent than vitamin E. It promotes immune health and supports a healthy response to inflammation.
Holistic Approaches to Promote Sleep
Improving your sleep involves more than just taking a supplement. Maintaining a regular schedule of balanced, nutrient-dense meals can make a positive difference. Eating protein-rich foods and leafy greens promotes a sense of calm, which can contribute to better sleep. Regular eating habits can also help maintain a consistent sleep schedule.
Incorporate regular exercise into your routine. Consistent physical activity can help modulate adrenaline and cortisol levels and enhance your body’s response to stress. Exercise has been shown to regulate sleep patterns as well.
Finally, minimize exposure to both natural and artificial light for a few hours before bedtime. Dark curtains are a good investment, as they block out light from outside. Turn off electronic devices and consider using special low-watt light bulbs that minimize artificial light exposure without reducing melatonin production.
Reclaim Your Sleep
Adequate, restful sleep is vital to our overall health and well-being. It is important to find healthy and natural alternatives to prescription sleep aids, which can cause more harm than good. By embracing a holistic approach, which includes regular exercise, a balanced diet, and natural supplements like honokiol, you can achieve better sleep this summer and beyond.
