Have you had another night of tossing and turning? Feeling tired and listless? Don’t worry, you’re not the only one. A good night’s sleep is important for our well-being, but unfortunately, not everyone manages to get enough rest every night. Luckily, we have some great tips that can help you get a good night’s sleep tonight.
Table of Contents
Why is sleep so important?
Before we get into the tips, let’s look at why sleep is so crucial. During our sleep, our body recovers and our energy reserves are replenished. In addition, sleep plays a major role in processing information and merging memories. A good night’s sleep therefore promotes our physical health, but also our cognitive functions and emotional well-being [1] .
Create a sleep-friendly environment
A calm and comfortable sleeping environment is the first step to a good night’s sleep. Make sure your bedroom is dark, quiet and cool. Avoid bright artificial light and screens right before bedtime, as they can interfere with the production of melatonin, the sleep hormone[2] .
Establishing a consistent sleep routine can help your body prepare for sleep. Go to bed at the same time every night and get up at the same time again, even on weekends. Also, take time to relax before going to bed. This can be done, for example, through a hot bath, meditation or reading a book.
Limit stimulants and alcohol and exercise regularly
Caffeine and nicotine are known stimulants that can disrupt your sleep. Avoid these substances, especially late in the day. Drinking alcohol can also negatively affect your sleep quality. While alcohol may help you fall asleep quickly, it will disrupt your sleep later in the night[3] .
Physical activity has many benefits, including better sleep. Try to get at least 30 minutes of moderate-to-vigorous exercise daily, but avoid exercising right before bedtime. It is best to stop intense exercise at least a few hours before bedtime, as it raises your body temperature and can keep you awake.
Our relaxation mix against insomnia
Indian Elements Relaxmix is also a nice way to unwind and relax. This herbal blend, consisting of Passion Flower, Cleavers and Catmint, is formulated to help you relax after a long day or to prepare for a good night’s sleep. This supplement can help you fall asleep faster and experience deeper sleep.
Magnesium is the relaxation mineral
Magnesium is a mineral involved in more than 300 enzymatic reactions in our body, including regulating our sleep cycle. Many people are deficient in magnesium, which can lead to sleep problems. A magnesium supplement can help replenish your magnesium levels to improve your sleep quality.
Vitamin B and insomnia
Vitamin B deficiency can lead to several problems, including insomnia. This is because vitamin B has a calming effect on our nervous system and can help reduce stress and anxiety, two factors that often get in the way of a good night’s sleep.
[1] https://www.nhlbi.nih.gov/health/sleep/why-sleep-important
[2] https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html
[3] https://www.piedmont.org/living-real-change/how-does-alcohol-affect-your-sleep