In America alone, a whole third of adults sleep less than seven hours a night. Many of these adults will use medication as an attempt to improve their schedule, without realizing there are alternate natural sleep aids that can be just as effective when it comes to helping you accomplish a good night’s sleep.
When you’re trying to use natural sleep remedies to improve the quality of your rest, it’s important that different things work for different people. If you’re finding a certain natural sleep remedy doesn’t work for you, chances are there’s something else out there that’s going to help you achieve that good night’s sleep.
It’s important to do your research and think about what you’re looking to achieve from your night’s sleep before you figure out which natural sleep aids are going to work for you. Wondering how you’re going to make your sleep cycle work for you? These natural sleep aids can do a great job:
What Are Natural Sleep Aids?
Before you get started trying to understand which natural sleep aids might be helpful to you, it’s important you have an understanding of what it might be. While there’s no official definition for natural sleep aids, they’re best understood as products that can help you improve the quality of your sleep while being naturally derived. Natural sleep aids can also be products that help induce sleep in you naturally, without needing direct chemical intervention to help.
Are Natural Sleep Aids Regulated?
In the US, natural sleep aids do not need FDA approval to be sold. Depending on the type of natural sleep aid you plan on incorporating into your nightly routine, you might want to do a bit of research.
For instance, natural sleep supplements, such as melatonin supplements, should be high-quality and certified externally before you consider taking them. Melatonin supplements can be a great option if you need something potent without taking actual medication to try and improve your sleep.
That being said, some melatonin supplements can still have side-effects that range from grogginess to fatigue the next day. If your trouble sleeping is less chronic and more situational, milder sleep aids can be just as helpful when you’re trying to go to bed.
Other natural sleep supplements that can be helpful when you’re trying to improve your rest routine include valerian root, magnesium, and glycine.
Natural Sleep Remedies That Will Help You Rest Better
If you’re wondering how you can use natural sleep remedies to improve the quality of your sleep, look no further. Here are some of the most popular ways people help their sleep cycle:
- Making time for exercise: One of the chief ways in which you might be able to improve your rest routine is by making time for exercise each day. In one study conducted by researchers at UCLA, it was revealed that sixty minutes of exercise five days a week led to greater amounts of REM sleep. Consistent exercise is also more generally beneficial for your wellbeing, so it’s trying to adapt into your own routine.
- Take advantage of natural light: Your feelings of tiredness and fatigue are shaped by something known as the circadian rhythm, or internal body clock. Your circadian rhythm is heavily influenced by the presence of light. This means if you sleep with your curtains drawn, you can actually experience a natural boost from sunlight alone, preventing you from waking up tired.
- Practice mindfulness to minimize sleep anxiety: If you experience large degrees of sleep anxiety, you might find the best way to combat your troubles is actively working to minimize the stress. Guided meditation videos are available for free on YouTube, or from apps such as HeadSpace and Calm, and can help you if you’re not sure where to get started.
- Maintain a healthy diet: When you’re thinking about ways to improve your sleep cycle, one of the most underrated ways you can have a strong impact is your diet. A healthy diet that consists of cheese, almonds, and whole-grain crackers can all contribute to better quality sleep in the long term.
- Taking a warm shower before bed: Your core body temperature drops when you’re trying to fall asleep. Having a warm shower before bed can help bring your internal body temperature down, thereby priming you for a good night’s sleep.
- Have a cup of herbal tea as you wind down: Certain herbal teas, such as chamomile and valerian root, can be very effective as you’re trying to combat sleep anxiety, or just generally have a hard time unwinding before going to sleep. These teas tend to be rich in serotonin-boosting compounds, which is how they end up helping you with getting a good night’s sleep.
Investing In The Most Comfortable Mattress You Can
Finding the most comfortable mattress for your sleep might not be the first thing that comes to mind when you’re thinking about improving your rest routine, but it can be an incredibly effective way to naturally induce feelings of drowsiness.
The most comfortable mattress for your sleep should be able to minimize the amount of time you spend tossing and turning in bed. Depending on your needs, the type of mattress you require for a good night’s sleep can vary – typically, hybrid mattresses are a popular and versatile choice for a wide range of sleepers who are looking for rest that is both relaxing and rewarding.
Investing in the most comfortable mattress you can for your sleep is going to be especially important when you’re trying to optimize your nightly sleep routine. The best mattress companies will have an innate understanding that comfort is subjective, and ensure their products have trial periods, which means you should be able to have some time in your new bed before you decide whether or not it’s the best mattress for you.
With the right natural sleep remedies, you’re going to find better rest is as simple as a few key changes to your bedtime routine. Whether it’s investing in the most comfortable mattress for your rest, or taking melatonin supplements to boost your rest, a little patience and trial and error will leave you with the perfect sleep solutions.