For many of us, getting a good night’s rest is easier said than done. Those long nights of tossing and turning can be frustrating to say the least, not to mention how it always feels like we're running on fumes the next day. So, what gives?
Well, we’re sure you know that there are several factors that can contribute to poor sleep. Some of which are medical, psychological, and environmental. But for most people, the two most common reasons revolve around stress levels and nightly routines. Simply put, whether it’s late-night eating habits or leftover stress after a hectic day, some of us just can’t win when it comes to winding down. Fortunately, you could only be a few small changes away from getting good rest again. So, here are five helpful hacks to catch more Z’s.
1. Take a natural sleep supplement before bed
There’s no better way to get a head start on a good night’s sleep than taking a natural, non-habit forming supplement. Most only require taking 1-2 supplements 30-60 minutes before bed, and they won’t leave you feeling like a groggy zombie the next day, either. When shopping around for a natural sleep supplement, you’ll want to make sure your choice has Melatonin, Magnesium, 5-HTP, and L-Taurine so you can enjoy the best results possible. Just be sure to consult your doctor to see if this option is right for you.
2. Save your big thoughts for tomorrow
If only our minds came with a convenient pause button when it’s our bedtime. But unfortunately, many of us do our deepest thinking when we try resting after the hustle and bustle of a crazy day. So, if your mind races with thoughts right after your head touches the pillow, try thinking of positive, sleep-related affirmations. Tell yourself that you’re in a comfortable space, you’ve earned a good night’s rest, and that all unresolved matters will have to wait for tomorrow because nighttime is your time. It might seem a little silly at first, but you’ll be amazed at how a few simple affirmations can help your mind unwind.
3. Change your eating in the evening
What we eat, how much we eat, and when we eat are often what separates a good night of sleep from a bad one. The same goes for what we drink as well. That’s why it’s essential to make sure your eating habits are sleep-friendly. When it comes to food and drinks, we recommend eating big meals no later than two hours before bed, while also avoiding anything high in sugar and caffeine. Instead, eat foods that are high in magnesium and tryptophan. For more information on what options are best before bedtime, The National Sleep Foundation is a great resource for suggestions that you should definitely check out.
4. Set a firm cutoff time for smartphone use
Whether it’s calls, texts, emails, YouTube, game apps, or social media, we never run out of reasons to reach for our phones. The problem is, some of us have a hard time putting our phones down when it’s getting late. Sparing your brain from that late-night stimuli can help you fall asleep much easier, so we suggest cutting off phone use at least one hour before bedtime to wind down faster. You should also leave your phone in another room so you won’t succumb to ‘notification temptations’ when your screen lights up.
5. Ambient sounds might do the trick
In recent years, ambient environmental sounds have gained a lot of notoriety as one of the best ways to slip into a deeper and more restful sleep. Simply do a YouTube or Spotify search for ambient sounds and you’ll see everything from ocean waves to the soothing sound of rain. You’ll even come across white noise options, which is a great alternative if the sounds of nature aren’t your thing. Just be sure to listen through regular speakers instead of earbuds to avoid cord tangling and ear discomfort when you lay on your sides.
We hope these tips are a good starting point to help you rest easy! If you have any questions or comments for us, feel free to leave a comment below. Or, you can reach out to us directly at (800) 940-1972 or via email at Support@ZenwiseHealth.com