Blog

Health Supplement Store: Tips For Better Sleep

Posted by

Do you find yourself having trouble falling asleep and staying asleep at night? A variety of factors interfere with our sleep cycle. Just as it interferes with nearly every aspect of our personal health, stress can disrupt your sleep.

For some of you, your job may require you to awaken at an hour so early it feels unnatural, forcing you to go to bed at an equally unnatural time of the evening. How do you train your body to go to sleep earlier and stay asleep?

Maybe you don’t have to go to bed super early, but you still find yourself having difficulties getting a restful night’s sleep. Before resorting to prescription or OTC sleep drugs, try setting up a proper routine starting an hour before bedtime.

Set a Specific Time For Going to Bed and Waking Up

Consistency is key regarding a restful night of sleep. If you are constantly going to bed and waking up at different times, you disrupt your sleep cycle, it’s far easier to wake up early in the morning if you go to bed at the same time on a nightly basis.

Establish a Bedtime Routine Starting an Hour Before You Go to Sleep

To rest as deeply as possible, you need to prepare your body and your mind for sleep. Different routines will work for different people, so you might have to explore some different routines before settling on one that works for you.

No Booze Before Bedtime

Yes, this is a very disappointing tip, but that beer or glass of wine before bedtime can actually wreck your sleep. Although it could initially make you feel more tired, you may find yourself inconveniently waking up in the middle of the night.

According to Dr. Philip Gehrman, an assistant professor in the Department of Psychiatry at the University of Pennsylvania, alcohol suppresses your rapid eye movement (REM) sleep cycles. Gehrman states that “the more we drink, the less REM we get.” Depriving yourself of REM sleep impacts your health negatively, affecting your learning and memory.

Dim the Lights

Refrain from using bright overhead lighting an hour before bedtime. Have you ever taken melatonin to help you sleep? Our body produces melatonin to help us fall asleep and stay asleep. That said, melatonin production is suppressed by exposure to bright lights.

We’re not suggesting that you sit in the dark for an hour before bedtime but instead use dimmer lighting from a lamp. If you have an alarm clock, try facing the clock away from your line of sight so that the lights will not affect your sleep.

Don’t Watch TV

Watching TV right before bedtime is quite common, but it can negatively impact your sleep cycle. Not only can bright lighting affect your sleep quality, but the blue light emitting from the TV screen can suppress your body’s melatonin production as well.

If you are watching particularly upsetting programs, such as the evening news or the latest Game of Thrones episode, they could prevent you from sleeping soundly. You can still relax by watching TV, just don’t do it an hour before bedtime.

Put Your Electronics Away

TVs aren’t the only devices that emit blue lights; laptops, tablets, and phone screens all expose us to these lights as well. Refrain from using these devices an hour before bedtime by keeping them out of the bedroom altogether. Not only do you want to halt your exposure to blue light, you also want to relax your mind. When you are responding to the constant notifications from emails, social media apps and text messages, you stimulate your brain. Instead, use this time for relaxation.

Take a Shower of Bath

Bathing early in the evening can help relax you prior to going to bed. It also raises your body temperature, which then cools down after bathing. As long as you have enough time to cool your body after bathing, bathing could help induce your body’s sleep cycles.

Put on Your Pajamas

Shed your day clothes and put on some pajamas to help get into sleep mode. When you wear your pj’s, your body and mind will know that it’s time to wind down and prepare for some shut-eye. Make sure that your pajamas are as comfortable as possible and made out of a breathable fabric such as cotton. This ensures that you are less likely to sweat during the night, which affects your sleep quality.

Don’t Eat Two Hours Before Bedtime

If you eat a few hours before bedtime, you may not rest as well because your body is digesting your food. Remember, the heavier the meal, the harder your body will have to work to digest it. Try eating dinner earlier in the evening.

Read or Write in a Journal

As you are relaxing in your pajamas, try reading a paper or hardback book (no ebooks) before bedtime. If you find your mind racing before going to sleep, you could benefit from writing your thoughts out on paper before going to sleep.

Stretch

Some people enjoy stretching before bedtime for its relaxing effects. Stretching helps shed some of the tension your muscles have been holding throughout the day, which feels wonderful.

Try some of these routines to improve your sleep patterns today. Improve your overall health by taking our online health supplements at Ameriden International today. We have a variety of different products in our health supplement store, including Rosavin® and The Original Olive Leaf Extract®. Shop our supplements for health today. 

Health Supplement Store: Spinach Isn’t Just For Popeye

If you grew up watching Popeye, you probably witnessed how the sailor would magically experience superhuman strength every time he consumed spinach. Although spinach will not provide you with an instant surge of enough energy to lift a car, it is considered a superfood. What’s the history behind spinach and why is it so good [...]

Read More »


Health Supplement Store: Why Ginger is Good For You

Are you a fan of ginger snaps or other foods associated with this spice? Both Indian and Asian foods commonly use ginger as a spice or ingredient in their cuisine. With a distinctly spicy taste, this spice packs a powerful punch. Alongside turmeric and cardamom, ginger is a member of the Zingiberaceae family, which can [...]

Read More »


Online Health Supplements: How to Make the Most Out of Your Mornings

Your first hour upon awakening sets the tone for the entire day, which is why it’s important to optimize this time as much as possible. Are you unsure where to even begin? Don’t look at your cell phone. That’s right: do not check the weather forecast or look at the latest Instagram posts or check [...]

Read More »


Online Health Supplements: Improve Your Sleep By Removing Mobile Devices From Your Bedroom

Do you find yourself having trouble falling asleep or staying asleep at night? Believe it or not, your mobile devices could be contributing to the problem or they could even be the source of the problem altogether. In fact, it’s recommended not to look at any screens before bedtime, which includes TVs, laptops, tablets, and, [...]

Read More »


Online Health Supplements: Stressed Out Americans

According to a report published in the Psychiatric Services Journal, an estimated 8.3 million Americans suffer from extreme psychological stress. Millennials are plagued with student loan debt while older generations are concerned with their retirement funds. For those making less than $50,000 a year, their stress levels were higher than those making $50,000 or more. [...]

Read More »


Online Health Supplements: Is Technostress Affecting Your Health?

Today we would like to discuss a word that you may or may not be familiar with: technostress. According to Dr. Larry D. Rosen, professor of psychology at California State University, technostress refers to “the ways that technology causes irritation, frustration, stress, and lack of sleep.” Is modern technology causing stress in your own life? [...]

Read More »


Health Supplement Store: Easy Ways To Boost Your Energy

Do you go throughout your day feeling drained, tired, and sluggish? Often, we tend to reach for an energy drink filled with mystery ingredients or another cup of coffee, only to experience a frenetic energy boost followed by a soaring mid-afternoon energy crash. Surely, there are better ways to increase your energy, right? Today we [...]

Read More »


Nutrition and Supplements: Superfoods You Need To Eat

Would you like to improve your health and increase your overall feeling of well-being? It’s often been said that you are what you eat, and this could be true to a certain extent. A healthy, balanced diet provides you with more energy and helps keep illness at bay. In a society laden with processed fast [...]

Read More »


Nutrition and Supplements: How To Improve Your Digestion

From time to time, we’ve all experienced digestive issues, and it’s no walk in the park. Feeling bloated and gassy can be downright embarrassing. Other people may experience painful heartburn, another type of digestive problem that takes the fun out of eating. Fried foods, processed foods, and fatty foods can all contribute to digestive issues. [...]

Read More »


Powered by Top Rated Local®