Sleeping is an important part of our everyday health, a part we often overlook. It’s easy to miss a few hours of sleep just to get more work done in a day, but not sleeping can be detrimental to your health. That’s why Nutrivein, the best online natural supplement store, wants to discuss some easy, natural ways you can boost your sleep and help your body recover every night.
Turning Off the Screens
Looking at TVs, phones, and computer screens at night keeps our brains up longer. This is because the blue light in screens triggers our brain to stay up and activate, as blue light is naturally associated with the daytime. To avoid keeping your brain up longer, get off your computer at least 30 minutes before you need to go to bed, or install a nighttime filter to your computer that will turn off the blue lights on your screen. Having your computer or TV set on a timer for this effect to kick in can also help you develop a better sleep schedule, which will also make falling asleep much easier.
Relaxing Activities
There are a number of things you can do to help your body relax for sleep: read, meditation, journaling, and calming music are all effective methods to help your brain start getting ready for rest at the end of the day, not to mention these are generally good practices for mental and emotional health as well. Combining one or a few of these can help develop better sleep habits.
If you need a shorter activity, try the 4-7-8 breathing method. Place the tip of your tongue behind your upper front teeth. Inhale for four seconds through your nose, hold your breath for seven seconds, and exhale for eight. Repeat at least three more times, or until you start getting drowsy. This is also a good method to help nerves as well, though without repetition.
One trick that will never work is trying to make yourself fall asleep, at least not quickly. If you force your mind to try falling asleep, it’s only waking it back up! Instead, do one of the above activities, or focus on being awake until your brain gets tired like you are and both of you fall asleep.
Avoid Eating
When we eat, our bodies wake up and start breaking down and preparing energy, which means you’ll be wide away right after you eat, in most cases. While a midnight snack or another cup of coffee might sound good, you’ll be keeping your body up, which means you won’t get as restful of sleep if you head to bed without that late-night snack. If you feel like you really need to eat something, aim for some of the food we suggest in the next section.
High In Melatonin
We all naturally produce melatonin, the hormone that makes us sleepy. There are certain things that we can eat or drink that are also high in melatonin to help with falling asleep. Chamomile tea is one of the most common ones, but a warm glass of milk also works for some people. Almonds, walnuts, and rice can also help produce melatonin, but as we said before, eating wakes your body up. The less food you eat and the more raw melatonin you can ingest, the more effective it will be. This is why people often will take melatonin supplements if they still have trouble falling asleep as an extra shot of help, though used sparingly as to prevent altering your natural production of melatonin.
For natural supplements rich in melatonin and other chemicals that will help you fall asleep, shop Nutrivein. Our supplements are all-natural and organic, helping you fall asleep faster without messing with your sleep schedule. Get a more restful sleep with natural vitamins and supplements and enjoy your day more.