Trouble Sleeping? 5 Natural Ways to Get a Better Night’s Sleep
Sleep. We all need it and yet, sometimes it is so hard to get it...
According to the American Academy of Sleep Medicine, about 70 million Americans suffer from some kind of sleep problem. That means over 20% of Americans may regularly toss and turn late into the night. Even if you don’t have a recognized sleep disorder, the CDC estimates that 35% of adults in the US are not getting their recommended 7 hours. Whether the reason is medical or simply lifestyle related, if you are having trouble catching those illusive Z’s, you are not alone.
Aside from trouble focusing or simply feeling grumpy and sluggish after a bad night's sleep, regularly sleeping less than 7 hours per night has been associated with more serious chronic conditions. Some studies have shown that people (Those of us) who have trouble getting their heads down may be at a higher risk of obesity, diabetes, high blood pressure, heart disease, stroke, and frequent mental distress.
If that’s enough to keep you awake at night, don’t worry! We’ve put together a list of 5 simple ways to help you sleep better and seize the day, naturally.
1: Natural Supplements
Valerian has been used to ease insomnia since the second century A.D. Scientists now believe this may be because it increases the amount of the chemical GABA in the brain, which helps regulate nerve cells and has a calming effect on anxiety.
Hops aren’t just for beer! While Valerian root has shown promise for relieving anxiety and sleep disorders on its own, it may be even more effective when combined with Hops. The results of one study showed that the herbal combination reduced the onset of sleep as well as the frequency of waking during the night.
If you’re looking to add some peace of mind into your bedtime routine, check out Parker Naturals Sleep Formula. Combining Valerian and Hops with other popular natural supplements Kava Kava and Melatonin, it’s a one-stop shop to help you fall asleep faster.
2: Stow Away Laptops and Other Electronic Devices
While you may be dying to catch up on Netflix or your Facebook newsfeed, too much stimulation right before bedtime may prevent you from getting a good night’s sleep. One study even found that exposure to unnatural light cycles may increase your risk for depression. Regulating exposure to light is an effective way to keep your natural sleep cycle in check.
Keep the television in the living room, instead of waking up to your smartphone try investing in an alarm clock and keep your bedroom a laptop-free zone. If you need a little entertainment while you wind down, pick up a book instead.
The National Sleep Foundation reports that exercise may reduce insomnia by decreasing arousal, anxiety and depressive symptoms. You don’t have to be a gym junkie to benefit from regular exercise, so whether you lace up your running shoes, or just go for a walk around the neighborhood the results are in: Moving more during the day may help you sleep better at night too.
4: Ditch the Nightcap
While it’s tempting to wind down from a hard days work with a glass (or two) of wine, if you’re having trouble sleeping, research suggests skipping the nightcap. While alcohol may help you fall asleep faster, it’s also been shown to dramatically reduce the quality of your sleep. Because of its diuretic qualities, it may also cause interrupted sleep with frequent trips to the bathroom during the night.
5: Set Yourself Up for Success
Your internal clock or circadian rhythm works best when you have regular sleep habits. Go to bed at and wake up at the same time every day, even on weekends or during vacations. You can set yourself up for success by establishing a relaxing bedtime routine. Unwind with a hot bath and a cup of chamomile tea before bed. Do whatever it is that helps you melt away the worries of the day.
And remember, for a more relaxed, all natural sleep aid, add Parker Naturals Sleep Formula to your bedtime routine and settle in for a restorative nights sleep.
Parker Naturals strives to take every step necessary to keep our customers smiling and helping them achieve vibrant health! This includes, but is not limited to, starting right by providing you with nothing but pure ingredients that are free of harmful contaminants.
Our premium supplements contain absolutely zero fillers, binders, or additives and are proudly developed and manufactured in the U.S.A. in world-class FDA-approved facilities. Our customers’ health and safety are our top priority. Quality is more than a word. It’s something we prove to you every day!