30% of adults are dealing with symptoms of insomnia. This condition severely impacts daytime activeness and may compromise work productivity. Stressful events, relationship issues, workload, exam stress, loss of job, financial issues, etc, are some of the common causes that can result in disturbed sleep patterns, which imbalances your mood, concentration and focus.
Due to increasing awareness of health issues and increased engagement in various online/social media channels, people are now dedicated to taking easy and effective steps to improve their health. People have faith in natural supplements and often look for natural ways and lifestyle changes to deal with sleep issues. What about the idea of supplementing your sleep? This article will help you find out how to improve sleep quality with some easy lifestyle tips and supplements.
Importance of good sleep
In modern lifestyle, everyone is so busy that getting a complete sleep of 7-8 hours may be challenging for many. It is important to understand that the way we prioritise healthy diet and exercise is the same way we should prioritize good sleep. Getting a good sleep improves your performance, focus, mood and health. A healthy sleep defines three important parameters, according to experts, including duration, quality and schedule. We should aim to sleep for 7-8 hours daily. Sleep quality refers to refreshing and non-interrupted sleep. When you enjoy quality sleep, you wake up refreshed in the morning and stay more active during the daytime without any tiredness or drowsiness. A sleep schedule means sleeping and waking up at the same time in the morning. People who have night shifts, studying late till midnight during exams, etc., are the common causes, which make it difficult to stick to the same schedule every day.
How to get a good quality sleep?
There are easy and natural ways by which it is possible to get a good sleep and improve your health.
- According to Johns Hopkins Medicine, trying warm drinks and sleeping in cool environments and darkness are helpful. Many people love warm drinks before sleep. Drinking coffee is not a good option. Instead, one can try warm milk and chamomile tea. According to experts, warm milk is associated with chemicals that simulate tryptophan effects on the brain. Do you know tryptophan is a building block for serotonin, which is involved in the sleep-wake transition? Chamomile tea has flavonoids that may interact with benzodiazepine receptors in the brain and don’t contain caffeine.
- According to the Centers for Disease Control and Prevention, maintaining a consistent sleep schedule, a bedroom environment (quiet, dark, relaxing, and comfortable temperature), removing TVs, computers, and smartphones, from the bedroom, avoiding large meals before bed and staying physically active during the daytime are the important tips that help you sleep better.
- According to Harvard Health, de-stress yourself before sleep. If you have anxiety and are stressed out, you may try relaxation techniques like deep breathing exercises, listening to calm and relaxing music, thinking positively, etc during the daytime to help you maintain a good calm during sleep time.
Supplements for quality and restful sleep
There are high-quality supplements available that can help you sleep better without making you feel tired the next day. For example, melatonin, valerian root, magnesium, lavender, and passionflower are natural supplements that can help you get a restful night's sleep.
- The story of melatonin is different. This hormone is released naturally in the brain four hours before we feel sleepy. Its release is triggered by the body’s response to reduced light exposure at night. In modern lifestyles, we do most of our work from phones, laptops, etc, which exposes us to unnatural light and prevents melatonin release. This makes sleep difficult. Melatonin supplements are available to help deal with these issues. Experts recommend using high-quality supplements and sticking to one brand.
- Magnesium is an essential mineral that is important for healthy sleep. Magnesium supplements help you feel relaxed, calm and less stressed.
- Lavender has been used traditionally to treat neurological disorders due to its properties. It improves sleep quality because it has antidepressive, anxiolytic, sedative, and calming properties. Medieval physicians prescribed lavender for treating migraine. A 2015 study concluded that Lavender and sleep hygiene together improve sleep quality and are helpful for those who are dealing with sleep issues. Oral lavender oil preparation at a dose of 80 mg/day is beneficial for sleep quality and duration. Promoting good sleep also improves general mental and physical health. A mixture of essential oils used for treating sleep disturbance includes lavender, basil, juniper, etc. Lavender odor improves the quality of daytime wakefulness and more sustained sleep at night.
Final Thoughts:
Lack of good sleep can give rise to numerous health problems, like depression, anxiety, stroke and heart disease. Our sleep patterns may get disrupted due to many reasons. Still, we can deal with these problems in several ways, such as by sticking to a regular bedtime routine, avoiding stimulants late at night, and, if necessary, taking supplements. All of these things will help us get enough restful sleep every night so that we can live mentally and physically healthier lives!