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Getting a good night’s sleep can sometimes be harder than it should be. For me it usually happens on Sunday nights. The anticipation of the week to come, my inevitable 5:30am alarm clock for work, and everything I have scheduled for the days to come makes it difficult for me to wind down and fall asleep. Fortunately, there are a few simple and natural ways to help with having a full and restful night of sleep. I am sharing 6 of my favorite tried and true tips that are a normal part of bedtime routine below.
Melatonin is a naturally occurring hormone secreted by the body’s pineal gland that has a role in your regular sleep/wake cycles. It typically increases at night when the sun goes down and decreases in the morning with daylight. For those particularly tough nights when I know I am going to have a hard time falling or staying asleep, I turn to a melatonin supplement.
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Two of my favorite new options for melatonin are ZzzQuil Pure Zzzs De-Stress and Sleep Gummies and ZzzQuil Pure Zzzs Melatonin Liquid. These are both great for different reasons but have the same positive end result. The drug-free melatonin gummies contain both Melatonin and the plant-based Ashwagandha. The blackberry and vanilla flavored gummies (yum!) contain an optimal level of Melatonin so you don’t have any next day grogginess* and the Ashwagandha helps to calm the mind and manage stress. It is the perfect blend for nights when you need to decompress and have a peaceful sleep. ZzzQuil Pure Zzzs Melatonin Liquid is another option that works with your body to promote sleep naturally. This fast acting liquid is non-habit forming and drug free. Like the Melatonin gummies it also contains an optimal level of melatonin* and also contains a unique botanical blend of Lavender, Chamomile, Lemon Balm, and Valerian Root. It’s wildberry vanilla flavor tastes great and it’s free of high fructose corn syrup, artificial flavors and alcohol.
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Take A Hot Shower
Adding a hot shower to your nightly routine can be beneficial in several ways. Showering about an hour before bed can help regulate your body’s temperature for sleep. The warm shower water temporarily heats the body up and afterward the water quickly evaporates off the skin with a rapid cool down occurring. This cool down signals the brain it’s time for sleep. Your body temperature gradually decreases as it nears bedtime and the cool down after the shower is supportive to this process. A warm shower also helps you mentally and physically relax, as it loosens any tense your muscles and calms your mind as your disconnected.
When I previously worked full-time overnight shifts and lived in a busy town, I became dependent on a noise machine to assist me in sleeping during the daytime hours. Since then I still use a white noise machine to help me stay asleep during the night. Noise machines produce soothing sounds that help induce sleep while allowing you to stay asleep by blocking out background noises. By controlling the sound in your sleep environment, you have a better chance of consistent sleep.
Disconnect From Technology
There is loads of research that shows technology before bed can disrupt sleep. Technology increases alertness and stimulates you while also delaying your body’s normal circadian rhythm (sleep/wake cycle). Unplugging about an hour before bed allows your mind to calm and decompress so you can have a more restful sleep.
Plan a Regular Wind Down Time
Setting a wind down time for yourself each night not only gets your body into a regular routine but also helps put a boundary on your screen time before bed. Dim the lights and fill this hour before bed with calming activities such as reading, drinking a warm cup of tea, listening to calming music, stretching, or meditation/relaxing exercises. Your body will be in an optimal state for sleep after this time passes.
Calming Essential Oils
Diffusing a soothing essential oil in your bedroom is an easy and natural way to help improve sleep quality. Essential oils may calm your mind and body while inducing drowsiness. Lavender, Roman Chamomile, and Bergamot are all great options that can reduce stress and promote a relaxed state. Just place a few drops of oil into your diffuser’s reservoir with water and you will feel and smell the calming effects.
*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.”