Do you find yourself staring at the bedroom ceiling for hours on end? The inability to fall and stay asleep is a common challenge many people face. Few things are as frustrating as knowing you have to be awake in a few hours but being unable to drift off into sleep! Before you consider sleeping pills as a solution, there are several simple helpful tips that can help you get to sleep. Here are 6 tips to sleep better at night:
1. Keep a Consistent Sleep Schedule
Your body’s circadian rhythm are the 24-hour sleep/wake cycles that act as the body’s internal clock and play a vital role in carrying out the body’s regular natural processes. Consistently waking and going to bed at the same time each day has been shown to help improve long-term sleep quality. Those who have irregular sleep patterns have been shown to experience poor sleep.
2. Take A Melatonin Supplement
Melatonin is an important sleep hormone that signals to you when to go to bed! Melatonin supplements are commonly used to help induce sleep and treat insomnia. One study showed that taking 2 mg of melatonin before bed improved sleep quality and helped patients fall asleep faster. Another study found that about half of the participants fell asleep faster with melatonin and showed a 15% improvement in sleep quality. Additional supplements like valerian root and magnesium can help you sleep better at night.
3. Try MindMAG
MindMAG is a dietary supplement that could help you sleep better at night! MindMAG is made with magnesium L-threonate (as Magtein), the only form of magnesium known to cross the blood-brain barrier. Magnesium plays an important role in helping to regulate neurotransmitters directly related to sleep. This supplement is designed to boost the brain’s magnesium levels with the help of highly absorbable Albion di-magnesium malate and TRAACS magnesium lysinate glycinate chelate.
4. Don’t Consume Caffeine Late
A morning cup of coffee can get you jump started for a busy day ahead. An afternoon cup of coffee can keep you up for much of the night. When consumed late in the day, caffeine stimulates the nervous system and can even stop your body from relaxing at night. One study found that consuming caffeine up to 6 hours before bed led to poor sleep quality. Caffeine levels can remain elevated in the blood for 6-8 hours so it’s recommended to stop caffeine consumption after 3-4 p.m.
5. Stay Away From Alcohol
That late-night drink could be negatively impacting your sleep and hormones! Alcohol has been shown to cause or increase symptoms of snoring, sleep apnea and irregular sleep patterns. Alcohol can negatively alter your body’s production of melatonin, which is key in regulating your circadian rhythm. A study found that nighttime consumption of alcohol decreased the level of human growth hormone (HGH) at night. HGH plays a crucial role in your circadian rhythm and other bodily functions.
6. Relaxing Before Bed
For many, an overactive mind that keeps spinning is the cause of being unable to sleep. With so many different things going through your head, it can become difficult to reach a state of relaxation needed for sleep. Relaxation techniques before bed have been shown to help improve sleep quality. You can benefit from a number of ways to relax — like listening to music, watching a movie, reading a book, taking a hot bath and meditation — right before bed to help you sleep better at night.
Following these tips can help you sleep better at night! Contact The Compounding Pharmacy today to see how you can get a better night’s sleep!
