If you're struggling to fall asleep and get a good night's rest, it could negatively impact your ability to focus, stay productive, and hit your weight loss goals. Experts say sleep affects growth and stress hormones, the immune system, appetite, breathing, blood pressure, and cardiovascular health. It's also just a lousy feeling to go through the day feeling exhausted.
The good news? You can still build healthy sleep habits and stay on top of your well-being in a few easy steps.
Get In More Exercise
Getting in daily exercise can help burn off excess energy and get your body regulated for better sleep. Even thirty minutes of moderate aerobic exercise may improve sleep quality and offer immediate benefits. But the trick is not to work out right before bedtime. Aside from some light stretching, avoid exercise at least an hour before going to bed to give any endorphins time to wind down and your brain to relax again.
Use the Right Supplements
If you're tossing and turning and waking up throughout the night, supplements could help. Better Nights help you wind down and quiet your mind for a more relaxing experience. We blended the best sleep-inducing ingredients, including magnesium, melatonin, Zinc, L-Glycine, GABA, L-Tryptophan, L-Theanine, and 5-HTP. Blend a scoop of Better Nights with eight ounces of water and drink about 30 minutes before bedtime for best results.
Avoid Large Snacks or Alcohol Before Bedtime
Alcohol may make you feel sleepy, but it actually changes the way you sleep and interrupts the therapeutic benefits you would normally get otherwise. Heavy foods also prevent good sleep and could lead to indigestion and acid reflux.
Some people also report having bad dreams after eating right before bedtime. The theory is heavy, late-night snacking sends signals to the brain to be more active and leads to more vivid nightmares. However, reaching for some simple, nutrient-rich food is fine if it's something you enjoy as part of your bedtime routine.
Eat the Right Food
If you enjoy a snack before bedtime, some foods can enhance your sleep quality and help you drift off. Here's a rundown of what to reach for:
- Cherries - Cherries are full of melatonin and can help ease insomnia symptoms.
- Oatmeal - A bowl of warm oatmeal can help prep your mind and body for a good night's sleep with a boost of magnesium and melatonin.
- Bananas - Bananas supply what you need to get valuable sleep-promoting nutrients, including magnesium, Vitamin B6, carbs, potassium, and tryptophan, all linked to improved sleep.
- Walnuts - A handful of walnuts contain melatonin, magnesium, and other nutrients that help promote and sustain better sleep.
- Eggs - Scrambling up some eggs or enjoying them hard-boiled supplies your body with melatonin, tryptophan, and Vitamin D.
- Milk - Melatonin and tryptophan may help you fall asleep faster and improve the production of serotonin for a better mood and relaxation.
- Whole wheat crackers and cheese - An ounce of cheese and a few whole-grain crackers also stimulate tryptophan and melatonin while satisfying your desire for comfort food.
- Strawberries - A handful of sweet strawberries produces Vitamin C and melatonin and counteract stressors caused by sleep disorders.
Remember, the key is all about moderation. If you reach for a late-night snack, keep it light and simple.
Keep a Consistent Bedtime Routine
A varied bedtime routine where nothing is consistent leads to unpredictable sleep patterns. It's not always possible to go to bed at the same time each night, but what you do leading up to lying down on your pillow can help. Make a point to take your Better Sleep supplements, jot down your to-do list for the next day to get on top of any stressors, dim your lights, spend a few minutes reading or meditating, and lie down for sleep. Whatever you choose to help you relax before bedtime, keep your routine consistent and a sacred part of your day.
Remove Electronics from the Bedroom
It's tempting to want to catch some Netflix or answer a few emails before bedtime, but it directly impacts your quality of sleep. Eliminating technology from the bedroom helps by eliminating the blue light that interferes with the production of melatonin that controls your circadian rhythm. Beyond the scientific basis for how screen time interrupts sleep, it's also distracting. You're more likely to squeeze in one more show or lose track of time when you're on your devices.
Get a Check-Up
If you're still struggling to get a good night's rest, you need a check-up to investigate any medical issues. Hormonal changes, snoring, and sleep apnea can keep you awake off and on all night without even realizing it. Medications you take could also interfere with sleep and prevent you from feeling rested the next day.
Next Steps
Ready to enhance your health and weight loss with the help of probiotics, supplements, and a proven exercise plan? Start shopping our supplements or comprehensive health programs to pick up organic greens, multivitamins, probiotics, and more.