Do you feel like you aren’t getting the best sleep you can at night? We can help you out. Read on for some quality sleep solutions!
Did you know that almost half of all Americans — 48%, to be specific — admit to snoring? If you are one of the 50-70 million people in this country who suffer from insomnia or another sleep disorder, you would probably be thrilled if snoring was your only nighttime problem.
Mention your sleeplessness, and well-meaning friends and coworkers will offer plenty of anecdotes and advice — but what you need are proven, reliable, quality sleep solutions. Let’s look at a few ways you can get the ZZZs you need.
1. Let There Be Light (In the Right Place at the Right Time, That Is.)
Have you heard of the circadian rhythm? This is a physiological phenomenon that can be likened to an internal clock. Your body temperature, blood pressure, and hormones fluctuate at certain times of the day thanks to this cycle. That’s why you get jet-lagged when you travel to a different time zone or have a hard time adjusting when you switch from working regular business hours to a swing shift schedule.
You can influence your circadian rhythms, however, to promote better sleep. Get some sunlight in the daytime by going outdoors or opening the curtains to let in natural light. A good substitute is a light therapy box, which can also help with symptoms of seasonal affective disorder.
2. Avoid Blue Light at Bedtime
What is blue light? You might be reminded of a beer brand, or maybe you remember K-Mart’s “blue light specials.” But the blue light we’re talking about here is the stuff that emanates from your electronic devices. It can be incredibly disruptive to your body’s natural clock.
For best results, avoid using your smartphone, laptop, or tablet one to two hours before you turn in. Use this time to read, or listen to music or an audiobook. Practicing some gentle yoga, or meditating can also help you relax and become receptive to sleep.
Panicking at the thought of ignoring your Facebook — or your work email — for two whole hours? At the very least, use an app or software program that adjusts the device’s light to filter out the harmful blue light.
3. Try Natural Remedies
There’s no need to bring out the big guns to treat your sleep disorder. Prescription sleep medication like Lunesta or Ambien can be addictive, and they’re not intended for long-term use.
Instead, try a natural supplement. A few to consider include valerian, kava kava, chamomile, magnesium, melatonin, or a CBD hemp flower formulation.
As some of these supplements can interfere with prescription drugs, ask your doctor about any that you are considering taking.
4. Set the Stage
Some people can fall asleep anywhere, but if you’re definitely not one of those people, set yourself up for success by making your bedroom conducive to rest. Use heavy curtains to ensure a dark environment or wear a sleep mask. Keep the temperature at 65 degrees for optimal sleep. Invest in the highest quality mattress and bedding that you can afford.
While some folks prefer complete silence, others find that using white noise can help them to drift off. Do some experimenting to learn what your ideal soundscape is.
Quality Sleep Solutions Can Be Literal Lifesavers
You don’t need us to explain the many benefits that quality sleep solutions can provide. When you wake up well-rested and refreshed, that is all the proof you’ll need!
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