- Wouldn’t it be nice if you had a mental “off” switch you could flip every time you were ready to go to sleep?
- Wouldn’t it be nice if you could sleep eight hours straight, without any disruptions?
- Wouldn’t it be nice if you could get restorative sleep every night?
I’m guessing you’d say yes to all these hypothetical questions. Sadly, these rarely apply to reality.
The Truth About Sleep
According to the Institute of Medicine (US) Committee on Sleep Medicine and Research, as many as 70 million Americans have ongoing sleep problems that interfere with their daily functioning. If you’re one of those who fail to get consistent sleep each night, you might be at risk for a host of physical and mental issues. Ayurveda treatment in Coimbatore
When you don’t get enough sleep, you may have overall lowered blood flow to your brain, which can disrupt your thinking, memory, and concentration.
Also, lack of sleep can weaken your immune system and make you more susceptible to getting a cold, flu, or virus. Getting quality sleep each night can help your brain function at optimal levels, as well as support your overall immunity and wellness.
Though minimal required levels of sleep vary, researchers agree that adults should try to get an average of 7 to 9 hours of sleep per night.
Many factors contribute to millions of people missing out on a good night’s sleep. Here are just a few:
- Room temperature: Having a bedroom that’s either too hot or too cold may prevent you from getting a good night’s sleep.
- Light in the bedroom: Light from outside (coming in through blinds/curtains) or inside (from alarm clocks, electronics, power strips, etc.) can simulate daylight and disrupt your internal clock.
- Excessive noise: A neighbor or roommate’s blaring music, TV, or computer can prevent you from getting peaceful Zzzs.
- Gadgets by the bed: A computer, TV, or cell phone can keep you from falling asleep since they emit a type of light that can impair the brain’s sleep triggers.
- Going to bed worried or angry: This can also include obsessive or anxious thoughts and mood issues.
- Medications: Many medications – including asthma medications, antihistamines, cough medicines, anticonvulsants, stimulants, and SSRIs – can disturb sleep.
- Caffeine: Too much caffeine from coffee, tea, chocolate, or some caffeinated dietary supplements (especially when consumed later in the day or at night) can disrupt sleep.
- Alcohol, nicotine, and marijuana: Although these compounds initially induce sleepiness for some people, they can have the reverse effect as they wear off, waking you up after a few hours of sleep.
- Gastrointestinal problems: Reflux, cramps, and diarrhea can prevent or interrupt sleep.
- Women’s issues: Pregnancy, PMS, menopause, and perimenopause cause fluctuations in hormone levels that can disrupt the sleep cycle.
- Men’s issues: Prostate problems can cause frequent trips to the bathroom, which can interrupt your sleep.
- Snoring: Loud snoring can cause you, your partner, or everyone in the house to lose sleep.
- Shift work: Nurses, firefighters, security personnel, truck drivers, airline pilots, and many others work at night and sleep by day. These shift workers are especially vulnerable to irregular sleep patterns, which can lead to excessive sleepiness, reduced productivity, irritability, mood problems, and long-term health issues.
- Jet lag: International travel across time zones wreaks havoc with the body’s natural sleep-wake cycle.
- Stressful events: The death of a loved one, divorce, a major deadline at work, or an upcoming test can cause temporary sleep loss.
These, and other factors, can conspire to steal your sleep. Though there are many things that can rob sleep, there are also many sleep aids that can make a big difference in how well you rest at night.
Here are a few things you can do to improve the quality of your sleep.
7 Natural Ways to Get Better Sleep & Improve Your Health
Consistent Bed Time
Go to bed at the same time each night and wake up at the same time each morning, even on weekends. Instead of taking a nap to make up for lost sleep, power through until bedtime to maintain a regular sleep schedule.
Sleeping on your back tends to make snoring worse because the tongue slides toward the back of the throat. Sleeping on your side, with a pillow that keeps your head slightly elevated, is usually recommended to reduce snoring. If you share the room with someone who snores, try wearing earplugs.
Clear Your Head Before Bed
Instead of going to bed worried or angry, try to settle emotional problems before going to sleep. Send a positive text, email, or write down an issue to deal with the next day.
Once all matters have been resolved or tabled, forget about them. Clear your mind of stress so you can enter a relaxed state that can lead to peaceful sleep.
Get Regular Exercise
Physical exercise is one of the most important things you can do to keep your brain healthy. Exercise boosts blood flow to transport nutrients to the brain. It also stimulates the brain to make new cells and tune-up existing cell networks that help the brain self-regulate.
However, be careful not to exercise within four hours of the time you go to bed. For some people, vigorous exercise late in the evening generates so much energy it can keep them awake.
Don’t Take Naps
This is one of the biggest mistakes you can make if you have trouble sleeping. Taking naps when you feel sleepy during the day may disrupt your nighttime sleep cycle. For people who are older, short naps in the middle of the day can be helpful.
Use Sound Therapy
Instead of being awakened by every noise you hear, try sound therapy. This type of therapy can induce a peaceful mood and help lull you to sleep.
Consider soothing nature sounds, wind chimes, or soft music. Slower classical music, or any music that has a slow tempo of 60 to 80 beats per minute, can help promote the onset of sleep.
Natural Sleep Support – Sleep Supplements
Getting high-quality sleep is essential for optimal brain and body health. If you have healthy habits, such as avoiding caffeine later in the day and getting regular exercise, but still have problems falling asleep, a scientifically formulated and safe dietary supplement that promotes restful sleep may give you the relief you need.
Whether you’re too wired, worried, or stressed to sleep, nutritional sleep aids can help improve the quality of your sleep. One of the best natural ways to get better quality sleep is Simple Leaf’s CBD Sleep Support.
Simple Leaf CBD’s Sleep Support contains the body’s own sleep hormone, melatonin, to get you to sleep and keep you asleep through the night. It also includes the calming Chamomile, as well as Ashwagandha, Hemp Extracts, and CBD.
This nutritional-herbal combination produces a soothing effect that can help ease you into a peaceful sleep. Simple Leaf CBD’s Sleep Support contains the body’s own sleep hormone, melatonin, to get you to sleep and keep you asleep through the night. It also includes the calming Chamomile, as well as Ashwagandha, Hemp Extracts, and CBD.
This nutritional-herbal combination produces a soothing effect that can help ease you into a peaceful sleep.
These capsules include:
- CBD– CBD (Cannabidiol) is a non-intoxicating cannabinoid that is associated with a wide range of health and wellness benefits. CBD interacts with the body’s Endocannabinoid System, which is responsible for regulating a variety of functions. Whatever your reason is behind buying hemp CBD capsules, know that with Simple Leaf you are getting one of the best CBD formulas on the market. We take pride in our work and are constantly improving our formula so that you will get a pure CBD product that is affordable and more importantly, works.
- Hemp Extracts– Hemp (aerial extracts) are the best! Harness our hemp extract into your sleep routine. Our Hemp Extract is derived from the aerial parts of the hemp plant, which has been used for millennia for various purposes; this hemp extract helps support your endocannabinoid system. It is believed to reduce inflammation and enhance mood.
- Melatonin– Melatonin is a hormone that is naturally produced by the brain with levels rising in the evening and falling in the morning. It is closely involved in the natural sleep cycle. Because inefficient sleep can affect your energy and your mood, melatonin is a terrific choice if you experience occasional sleeplessness or jet lag, or if you want to improve your quality of rest. Melatonin’s main job in the body is to regulate night and day cycles or sleep-wake cycles.
- Ashwagandha– Ashwagandha is a plant whose roots and berries have been used for over 3,000 years in Ayurveda, a form of alternative medicine based on Indian principles of natural healing. Classified as an adaptogen; meaning it supports the ability of an organism, like the human body to cope with daily stress. Ashwagandha is a plant that has been used in medicinal purposes for at least three thousand years. It is an adaptogen herb known, in ancient chines literature, to calm the heart and quiet the spirit and mind. It operates as a monoamine oxidase inhibitor, meaning that it increases the availability of dopamine (a neurotransmitter) in the body. It can also embody the properties of the neurotransmitter gamma aminobutyric acid, “GABA”, by relaxing the body.
- Chamomile– Chamomile is a flower in the daisy family, is a dietary supplement popular for a variety of uses including sleep problems and anxiety. Chamomile is a flowering herb that looks similar to a tiny daisy. It has a gentle floral aroma that is very relaxing, which is why it’s so popular in herbal teas and aromatherapy. It is well-known for its calming effects which makes it a great herb to use before bedtime. Chamomile is also a natural skin-soother when applied topically. Fun Fact: Chamomile is called “alles zutraut” in German, which means “capable of anything,” and has been used as an herbal remedy in Europe for thousands of years. *
Simple Leaf’s CBD Sleep Support supplement provide safe and proven ingredients that can help you cope with stress and get the great night’s sleep your brain – and body – needs.