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Have you ever had a terrible night tossing and turning because you can’t get to sleep? You’re not alone. Lots of people have trouble falling or staying asleep. That problem has many of us buying OTC products or prescription drugs to get some rest. Not meeting your sleep needs can have catastrophic effects on your life. Your work will eventually suffer, and it can cause things like poor decision-making, daytime sleepiness, and irritability. (2)
It can be frustrating trying to get enough sleep and not knowing where to turn for help. Fortunately, there are some helpful ways to improve your sleep naturally. If you need some ideas on how to get better sleep without a prescription, we’ll show you the supplements you should consider. We’ll also give you some tips to make your bedtime routine better and how to let nutrition play a role in getting the best sleep possible.
If you ever felt you were the only one who struggles with sleep, we want you to know that you’re not alone. Many people have problems falling asleep, staying asleep, or getting deep, restful sleep.
When we sleep, our bodies heal. Without proper rest, it’s easier to get sick. Things like chronic fatigue and depression can sneak in when we don’t get enough proper sleep. Unfortunately, many people think they must get a prescription to sleep better, and that’s simply not the case. There are ways to maximize your sleep naturally.
One of the biggest problems with sleeping today seems to come from stress. We are so busy, and there is always something to do. Life can be stressful for many of us, leading to some sleepless nights. Magnesium supports a healthy mood and has been shown to decrease states of worry and anxiety. (3) You want to use the right form of magnesium that crosses the blood-brain barrier to give you proper sleep management support. Research has shown that Magnesium L-threonate is the only form proven to do just that.
Since many of us are deficient in magnesium, it should be one of the first tools in your sleep arsenal to promote better quality sleep.
Valerian has been helping people sleep since the 2nd century. It has been widely used for improving both the quality of sleep and to induce sleep. (4) Many people drink teas containing valerian before bed to help them relax and prepare for sleep. You can also find valerian in combination with herbal supplements that support sleep.
Everyone has heard of melatonin, and some have used it without much success. The reason behind that could be what you purchase. Some products at the local grocery store are more aimed at getting kids to like them because of the sugar content. Ingesting sugar before bed is not going to help you sleep. If anything, it may keep you awake and agitated. You need a pharmaceutical-grade product that doesn’t contain unnecessary fillers.
Melatonin has been referred to as the sleep hormone that’s produced in the pineal gland of your brain. Throughout history, darkness signaled to our brains that it was time to wind down. When it gets dark, our pineal glands produce melatonin that helps us sleep. Light decreases melatonin. That’s why many sleep experts recommend dimming the lights and staying off cell phones at least a couple hours before going to sleep. Taking a quality melatonin supplement before bed can greatly improve your sleep. (5)
Glycine is an amino acid that studies show can help improve sleep. One of the ways it’s thought to work is by lowering body temperature, which signals that it’s time to sleep. Some people who have taken glycine have reported feeling more refreshed the next day.
Glycine also increases your serotonin levels. Serotonin is needed to produce melatonin. Therefore, increasing serotonin may help restore restful sleep patterns. (6)
L-theanine is an amino acid found in tea leaves. Many people drink tea for the benefits of this amino acid alone. You can also take it in supplement form. It has been shown to promote relaxation and facilitate sleep. L-theanine boosts your brain’s calming chemicals, like GABA and serotonin. These chemicals regulate sleep, emotions, and moods.
The interesting thing about L-theanine is that it can increase relaxation and lower stress without making you sleepy. It doesn’t act as a sedative but can help you sleep by lowering anxiety and promoting a sense of calm. Some people take it in the morning and at night.
You want to get to bed at a healthy time. Netflix can wait. Consistency is crucial when it comes to getting natural sleep. Try to go to bed at the same time and get up at the same time each day. Having a routine gets your body and brain in sync and ready to wind down at the same time each evening. Aim for at least seven to nine hours of sleep each night.
Before you get upset, this doesn’t mean you must cut it out altogether. We live in a caffeinated world, where people consume coffee and energy drinks like never before. If you find that you’re having trouble sleeping, one of the easiest things to do is to cut down on your caffeine intake. You also want to stop drinking caffeine by noon so that it won’t interfere with your sleep.
You want to get adequate nutrients to promote better sleep. One of the best ways to improve your sleep is to get enough protein throughout the day. Protein helps satiate you, and many people who wake up through the night need more protein because they’re hungry.
Drinking enough water is also crucial. If you don’t drink enough water throughout the day, you’ll be thirsty at night. Then, you’ll either be waking up thirsty or be drinking too late at night, which will keep you going to the bathroom. You could lose hours of sleep this way.
Our ancestors got used to the temperature dropping at night, which also signaled it was time to sleep. When your body temperature decreases, it promotes melatonin. Simply turning down the temperature at night to around 68 degrees can help prepare your body for a great night of rest.
White noise is a consistent noise that blocks other sounds that may wake you throughout the night. You can use apps on your cell phone or buy a machine that can play white noise while you sleep. Most of these are inexpensive and highly beneficial for promoting rest and relaxation.
You may find when you’re trying to obtain better sleep that you need to try different things. What works for someone else may not work for you. Many people use a combination of supplements and protocols to help them sleep better. Try some of these tips and see what moves the needle for you. Don’t give up and feel overwhelmed when it comes to getting the best sleep possible. Changes take time to implement, but there are things you can do that will make a positive difference in your sleep habits.
The best thing is you can incorporate these tips to help you start sleeping better tonight, and none of them require a prescription. If you find that you still struggle with a restful night’s sleep, we’d love to help you find the best routine for your specific sleep issues. If you’d like to learn more about our program, you can contact us today for more information on how to get the highest level of healthcare from anywhere in the world.
References :
https://www.healthline.com/nutrition/sleep-aids#bottom-line
https://www.singlecare.com/blog/news/sleep-statistics/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761127/
https://www.sleepfoundation.org/sleep-aids/natural-sleep-aids#references-79995
https://pubmed.ncbi.nlm.nih.gov/17145239/
https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know
https://thesleepdoctor.com/sleep-aids/l-theanine/
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep-aids/art-20047860
https://www.prevention.com/health/sleep-energy/a39539757/best-natural-sleep-aids/
