Insomnia affects more than 30-percent of Americans today, with 10-percent suffering from severe insomnia. If you have trouble falling asleep or staying asleep, you can find quick solutions to help you sleep better. Keep reading to find out what kinds of supplements you can take, how to adjust your sleep/wake cycle, and how to practice good sleep hygiene to finally get some quality sleep.
Why You Should Consider Supplements
Prescription sleeping pills are highly effective, but unfortunately, they can be extremely addictive. When treating insomnia, you want a quick solution that can help you fall sleep when you need to. However, if you become addicted to these types of pills, you may find you can’t fall asleep without them. Sleeping pills also have strange side effects, like hallucinations, headaches, and stomach problems and can even lead to dangerous behaviors like driving without being entirely awake.
Supplements, however, do not lead to dependence and can be used as needed. Make sure to use a sleep supplement that contains melatonin, which is a hormone in your brain that makes you feel sleepy. Websites like Authority Health have tons of information about different supplements and recommended supplements according to their price and quality.
Other natural ingredients to look for in your supplements are:
- Lemon balm
- Valerian root
- Passionflower extract
These ingredients promote a feeling of calm and relaxation, which helps if your insomnia is brought on by stress and anxiety.
Reclaim Your Sleep/Wake Cycle
When you can’t sleep, you feel distressed and can even panic about not being able to perform such a simple function. Everyone is built to sleep, but sometimes your sleep/wake cycle is so out of whack that your ability to fall asleep doesn’t seem to work anymore. But, did you know this cycle, also known as your circadian rhythm, can be adjusted by the sunlight? Going outside and soaking in the sun helps energize your system. Throughout the day as it gets darker, your melatonin levels should rise until you’re ready for bed. Just going for a short 20-minute walk in the daytime can do wonders for your sleep.
What Does Sleep Hygiene Really Mean?
What does it mean when people remind you to “practice good sleep hygiene”? Sleep hygiene refers to the amount of time you allot in your schedule for sleeping. You can do a few things to practice good sleep hygiene.
- Set a time to go to sleep and wake up at the same time every day.
- Get up if you can’t fall asleep right away and read or take a bath.
- Turn off your screens and dim the lights.
- Meditate before bed to help relax your mind.
Get Some Zs!
If you follow these quick tips, you can help your body get used to sleeping again. Find a good natural supplement, set a bedtime, and make sure that your circadian rhythm is on track by getting enough sunlight. You’ll be snoozing in no time!
Disclosure: This is a sponsored post and we have been compensated through iMonty.com.
Victoria Temple is a mother of two and is 30 years old. She teaches yoga and Pilates five times a week. She is also a life coach. She focuses on a balance of mental and physical health throughout her sessions and is very interested in new studies about the effects of herbal supplements.