It’s a well-known fact that you need sleep to maintain optimal health. The amount of sleep you get each night directly affects the rest of your life. A good night’s sleep helps keep stress and anxiety at bay, gives you more energy, and makes you less prone to illness. But what if you’re one of those people who just can’t seem to get enough zzz’s?
People with insomnia commonly struggle to get enough quality sleep every night. These tips will help anyone who struggles with insomnia or simply wants better sleep habits in general.
There are some key factors that determine both your sleep quality & quantity. Your diet is the first & foremost important of all. Having a balanced diet, i.e., the one that fulfills all your daily vitamin & minerals intake is the key to a good sleep. Also, several other factors like your daily physical activity, your habits, etc. are some of the other factors that contribute to your sleep.
Read on for effective ways to improve your sleeping habits.
Set a Bedtime Ritual
A ritual is something you do at specific times that helps you transition from one moment to another. It’s a great way to set your mind at ease, especially when it comes to sleep. A good sleeping ritual will help you prepare your body and mind for sleep. It will help you get out of a state of hyperarousal that often comes with insomnia. A sleeping ritual can include a warm shower, reading your favorite book, drinking a cup of herbal tea, and meditating. Choose one or two activities and make them consistent. Your goal is to create a habit that your body and mind will associate with sleeping.
Turn Off the Screens an Hour Before Bed
Blue light emitted from devices like smartphones, laptops, and TVs can create what is called “blue light” at night. In fact, blue light is so potent that it tricks your body into thinking it’s still daytime. High amounts of blue light in your environment can disrupt your circadian rhythm, as well as hinder your ability to fall asleep. That being said, there’s no point in trying to fight your body’s innate circadian rhythm. Instead of trying to prevent blue light from affecting you, focus on preventing the amount of time you’re exposed to it.
Create a Cozy Bedroom Environment
Your bedroom should be a place that’s relaxing and calming. It shouldn’t be anything like the intense environment of a busy office or lecture hall. In fact, if your bedroom is anything like most offices or lecture halls, you’re going to have a really tough time falling asleep. Start by removing any clutter from your bedroom. Make sure your wardrobe, bookshelves, and drawers are organized. You should also look into investing in blackout blinds for your windows. Blackout blinds will help prevent excess light from seeping into your room at night.
Don’t Eat After Dinner
Eating a big meal before bed can make it much harder to fall asleep. Plus, it can make your sleep quality significantly worse in general. A large meal before bed will increase your blood sugar and insulin levels, which can lead to restlessness and an inability to fall asleep. And even if you do manage to fall asleep with a full stomach, you’ll have a significantly harder time getting back up to go to the bathroom. Not to mention, food contains tryptophan, a chemical that can help calm your nerves and help you sleep. However, a large meal will significantly suppress your tryptophan levels.
Exercise During the Day
While exercise before bed can help many people fall asleep, exercise during the day can help even more. In fact, research shows that gentle exercise, like walking, during the day can significantly improve your sleep quality. Exercising during the day can help lower your stress levels, boost your mood, increase your ability to fall asleep, and improve your sleep quality overall. A quick walk around the block can do wonders for your sleep. Exercising can also help you get rid of any anxiety and stress that may be keeping you up at night.
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Try Natural Sleep Aid Supplements
Every so often, a person who struggles with insomnia will need something more than just lifestyle changes. For these people, there are a few natural sleep aid supplements that may help.
- Zinc is a mineral that can help reduce insomnia
- Vitamin D may also be important for maintaining healthy sleep. Recent research indicates that Vitamin D may influence both sleep quality and sleep quantity. - says Dr. Michael Breus
- A large study discovered that a lack of key nutrients such as calcium, magnesium, and vitamins A, C, D, E, and K was linked to sleep problems. While this study does not prove cause-and-effect, it does support the possibility that diet influences the hormonal pathways involved in sleep.
Now you know that diet is equally important for a Good Night’s Sleep like all other habits. But, what if you can’t meet your daily nutrients requirement from your regular diet?
You don’t want to compromise with your sleep, that's for sure! In that case taking nutrients supplements is the only way out. But which brand to trust for your daily nutritional needs?
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