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Trouble Sleeping? These 6 Things Will Help



For most people, sleep is something they look forward to at the end of a long day. Whether you’re a teenager, a stay-at-home parent, or a working professional, getting a good night’s sleep is a top priority. Sleep is the time when our bodies get to work doing important restoration and healing and reducing our risk for serious health issues. Additionally, getting a proper night’s rest impacts our mental health, boosts our mood, and reduces stress. If you’re struggling to fall asleep or stay asleep, it may be time to start healthy sleep practices to increase your chance of deep sleep. While prescription medications can help, most people first opt for natural and more cost-effective options; keep reading to learn them.

Ditch the Screens

We all know the negative effects that too much screen time can have on children, but they happen to adults too. On top of difficulty concentrating and poor self-image, too much screen time hurts your ability to fall asleep easily. You want to ditch your smartphone, iPad, and even television for at least two hours before heading to bed. These screens delay the release of melatonin, a hormone our body produces to induce calm and sleep. Ditching your screens is one of the best things to do before you go to bed, so opt for a nice book instead.

Supplements Work

For many people, a supplement that can relax and induce a sense of calm is all that’s needed to start catching more z’s. Some of the best supplements that have been shown to work for a good night’s sleep are passion flower, melatonin, tinctures or topical CBD, and Valerian. While taking a medical sleep aid is tempting, supplements are generally safer and non-habit forming, making them a preferred option for those seeking sweet dreams.

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The Right Mattress

While a quality mattress is an investment and may take some budgeting to purchase, they are worth its weight in gold. If you struggle to get comfortable enough to drift to sleep or wake up often in the night and uncomfortable in the morning, it’s time to start shopping for a new mattress. While mattress pads and toppers can make a difference in the short term, visiting a mattress store to determine your ideal bed is essential. Whether you fall on the firm or plush end of the spectrum doesn’t matter, but investing in a mattress that supports you and your sleep goals does.

Healthy Habits

They say you are what you eat, and while there is truth to this statement, your sleep is what you eat too. Beyond eating a healthy diet and getting plenty of water every day, other healthy habits will also impact your sleep quality. Getting regular exercise, having healthy social relationships, and feeling good about your job performance makes the difference. For many, falling asleep is difficult because their mind is racing, maybe they’re in physical pain, or any other health-related issue can keep them up. By making the healthiest choices possible, you’re on your way to a good night’s sleep fast.

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Keep It Cool

When it comes to the previously mentioned melatonin, another way to boost your levels is to cool down your home before bedtime. We all know someone who swears by sleeping with a fan on, and while there are benefits of the sound of the fan, its cooling temperature might be doing more for their sleep quality. In nature, things cool down as the sun goes down, triggering melatonin production and balancing our circadian rhythm. You can mimic this in the home by turning the thermostat down from your typical daytime temps. Sleep experts recommend a temperature range of 68 to 70 degrees for the best sleep.

White Noise

As referenced with the fan, soothing and constant sounds can benefit sleep tremendously. Investing in a white noise machine is a cost-effective way to help you fall and stay asleep. For many people, this is all they need. New parents understand the importance of a white noise machine in helping their newborns get critical to sleep, but adults are no different. These machines are easy to find and operate and can be a sleep game-changer.

Of course, if you try the above-mentioned ways to get the sleep you deserve and it’s still eluding you, it’s worth a consult with your GP. But most people find success with just these natural and affordable options. Sweet dreams!

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