Getting an appropriate amount of sleep is incredibly important for your health, and beauty! Sleep helps your body and brain function properly. A good night’s sleep can improve your learning, memory, decision-making and even your creativity.
What’s more, getting sufficient sleep has been linked to a lower risk of heart disease, diabetes, stroke and obesity. Despite all the benefits of sleep, quality and quantity are at an all-time low, and people increasingly suffer from poor sleep.
Keep in mind that good sleep often starts with good sleep practices and habits. However, for some, that’s not enough. If you require a little extra help to get a good night’s sleep, consider trying the following sleep-promoting aids backed by science.
Melatonin
Peaceful Sleep. Melatonin is a hormone your body produces naturally, which signals your brain that it’s time to sleep. This hormone’s cycle of production and release is influenced by time of day — melatonin levels naturally rise in the evening and fall in the morning.
For this reason, melatonin supplements have become a popular sleeping aid, particularly in instances where the melatonin cycle is disrupted, such as jet lag. What’s more, several studies report that melatonin improves daytime sleep quality and duration. This is particularly beneficial for individuals whose schedules require them to sleep during the daytime, such as shift workers.
Moreover, melatonin may improve overall sleep quality in individuals suffering from sleep disorders. Specifically, melatonin appears to reduce the time people need to fall asleep and increase the total amount of sleep time.
Valerian Root
Valerian is an herb native to Asia and Europe. Its root is commonly used as a natural treatment for symptoms of anxiety, depression and menopause. Valerian root is also one of the most commonly used sleep-promoting herbal supplements in the US and Europe.
Magnesium
Magnesium is a mineral involved in hundreds of processes in the human body, and is important for brain function and heart health. In addition, magnesium may help quiet the mind and body, making it easier to fall asleep.
Studies show that magnesium’s relaxing effect may be partly due to its ability to regulate the production of melatonin, a hormone that guides your body’s sleep-wake cycle. Magnesium also appears to increase brain levels of gamma-aminobutyric acid (GABA), a brain messenger with calming effects.
Studies report that insufficient levels of magnesium in your body may be linked to troubled sleep and insomnia.
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Lavender
Lavender is a plant that can be found on almost all continents. It produces purple flowers that, when dried, have a variety of household uses. Moreover, lavender’s soothing fragrance is believed to enhance sleep.
In fact, several studies show that simply smelling lavender oil for 30 minutes before sleep may be enough to improve the quality of sleep. This effect appears particularly strong in those suffering from mild insomnia, especially females and young individuals.
Passion Flower
Passion flower, also known as Passiflora incarnata or maypop, is a popular herbal remedy for insomnia. The species of passion flower linked to sleep improvements are native to North America. They are also currently cultivated in Europe, Asia, Africa and Australia. You can consume Passion flower as a tea or supplement.
Glycine
Glycine is an amino acid that plays an important role in the nervous system. Recent studies show it may also help improve sleep. Exactly how this works is unknown, but glycine is thought to act in part by lowering body temperature at bedtime, signaling that it’s time to sleep.
In one study, participants suffering from poor sleep consumed 3 grams of glycine or a placebo immediately before bedtime.
Those in the glycine group reported feeling less fatigued the next morning. They also said their liveliness, peppiness and clear-headedness were higher the next morning.
You can buy glycine in pill form, or as a powder that can be diluted in water. You can also consume glycine by eating foods rich in the nutrient, including bone broth, meat, eggs, poultry, fish, beans, spinach, kale, cabbage and fruits like bananas and kiwis.
Light Noise & Avoid Blue Light
Try and avoid watching tv or looking at your phone before bed. The blue light that's emitted from these screens can delay the release of sleep-inducing melatonin, increase alertness, and reset the body's internal clock (or circadian rhythm) to a later schedule. If you do look at your phone or computer before bed, turn off the blue lights on your settings, this will help not only with your sleeping, but with your overall wellness and any headaches.
If you like to fall asleep to light noise, you can set a timer on your tv or more preferably speaker/phone. Playing calming music with no words should send you on your way.
Pillow Mist, Diffuser Oil Or Even Light Therapy
Pillow mist or diffusers (on a timer) are a soothing and natural way to create a peaceful and spa like atmosphere, this in tern will help you to sleep soundly. The are many essential oils you can pick, from Neom's blends, to simple lavender oil.
Calming your body and mind can be the first step to drifting off into a restful sleep. Phillips sleep and wake-up light therapy lights are designed to help you relax so you can sleep easy.
Light-guided breathing exercises help you wind down for a good night’s sleep. Multiple light settings allow you to read in bed with just the amount of light you choose. Sunset mode gradually dims the light to simulate the sun going down. A midnight light brightens only enough to let you see your way in the dark, without jarring you awake at full brightness.
CBD Oil
CBD has the ability to reduce anxiety, which can be helpful in reducing sleep difficulties and improving sleep quality. CBD may increase overall sleep amounts, and improve insomnia, according to research. CBD has been shown to reduce insomnia in people who suffer from chronic pain.
In smaller doses, CBD stimulates alertness and reduces daytime sleepiness, which is important for daytime performance and for the strength and consistency of the sleep-wake cycle.
CBD may help reduces REM (rapid eye movement) behaviour disorder in people with Parkinson’s disease. REM behavior disorder is a condition that causes people to act out physically during dreaming and REM sleep.
Typically, during REM, the body is largely paralysed, a state known as REM atonia. This immobilisation keeps sleepers from reacting physically to their dreams. In REM behavior disorder, this paralysis doesn’t occur, leaving people free to move—which can lead to disruptive sleep and to injuring themselves or their sleeping partners.
CBD may help improve REM sleep abnormalities in people with post-traumatic stress disorder (PTSD) also.
Other Supplements
There are many additional sleep-promoting supplements on the market. However, not all are supported by strong scientific research.
The list below describes a few additional supplements that may be beneficial to sleep, but require more scientific investigation.
Tryptophan: One study reports that doses as low as 1 gram per day of this essential amino acid may help improve sleep quality. This dosage may also help you fall asleep faster.
Ginkgo biloba: Consuming 250 mg of this natural herb 30–60 minutes before bed may help reduce stress, enhance relaxation and promote sleep.
L-Theanine: Consuming a daily supplement containing 200–400 mg of this amino acid may help improve sleep and relaxation.
Keep in mind that high-quality sleep is just as important for overall health as eating well and exercising regularly.
Nevertheless, many people have trouble falling asleep, wake up frequently or fail to wake up feeling rested. This makes it challenging to maintain optimal health and well-being.
The supplements above are one way to increase the likelihood of achieving restful sleep. That said, they’re probably most effective when used in combination with good eating habits.
Food
Sleep affects every aspect of health. Fortunately, some foods and drinks contain compounds that help control parts of the sleep cycle, meaning that they may help a person both fall and stay asleep.
Taking both traditional knowledge and scientific research into account, as well as nutritional profiles, here are some of the best foods and drinks for sleep:
Lettuce and lettuce seed oil
May help treat insomnia and promote a good night’s sleep. Some people claim that lettuce has a mild sedative-hypnotic effect.
Fatty fish
May help improve sleep because they are a good source of vitamin D and omega-3 fatty acids, two nutrients that help regulate serotonin. Serotonin is largely responsible for establishing a fixed sleeping and waking cycle.
Cherries
Are rich in four different sleep-regulating compounds: melatonin, tryptophan, potassium, and serotonin. Researchers speculate that antioxidants called polyphenols in tart cherries may also influence sleep regulation.
Walnuts
Contain a few compounds that promote and regulate sleep, including melatonin, serotonin, and magnesium. Each 100-g serving of walnuts also contains other nutrients that can help sleep
Chamomile
Is a traditional remedy for insomnia. Researchers think that a flavonoid compound called apigenin is responsible for chamomile’s sleep-inducing properties.
Kiwi
Some research has looked at the link between kiwi consumption and sleep. In one small study, people who ate two kiwifruits 1 hour before bedtime for 4 weeks experienced improved total sleep time and sleep efficiency and also took less time to fall asleep.
Warm milk
Is a common home remedy for sleeplessness. Milk contains four sleep-promoting compounds: tryptophan, calcium, vitamin D, and melatonin.
Almonds
Contain high doses of melatonin, a hormone that helps regulate the sleeping and waking cycle.
P.S: Don't underestimate the power of:
Exercise
Meditation
Reading
Natural Teas
Anything from 10 minuets should help you achieve a dreamy sleep. There are also many types of organic and herbal teas, pick a simple flavour that suits you, however, make a conscious effort not to drink later than 40 minutes before bed time - the only thing worse than needing the bathroom in the middle of the night is, needing the toilet in the middle of the night!
Sleep tight beautiful!
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