5 Tips To Improve Your Sleep

We spend about a third of our lives sleeping. Plenty of studies has confirmed that sleep quality is closely related to people's health. People who don't sleep well tend to get sick. People who sleep better have better emotional, mental, and motor performance. And everyone has different symptoms of insomnia, such as difficulty falling asleep, inability to fall asleep, waking up early and not being able to get back to sleep, or dreams.

Today, we have put together an article on how to help you recover from sleep problems and have a good night's sleep!

1. Exercise at least 10 minutes a day


Regular exercise helps maintain your metabolism. And the intensity of exercise can cause physical fatigue, the brain's response to physical fatigue is to increase the amount of deep sleep. Exercise for at least 10 minutes every day, and doing some simple exercises before bed, can promote the healthy functioning of the digestive system and improve the quality of sleep at night.

2. Avoid caffeine or other psychostimulants (such as alcohol) before bed


Drinking coffee before going to bed at night may cause insomnia. Caffeine acts on the nervous system, making the cerebral cortex more excited and making it difficult to fall asleep. Caffeine also has a half-life of six to eight hours in the body. If you consume 100mg of caffeine at 2 pm, you will still have 50mg of caffeine left in your body by 8 pm, affecting your nervous system.

Therefore, it is recommended not to drink coffee or alcohol after 2 p.m.

3. Melatonin

Melatonin is secreted in a circadian rhythm, which helps regulate sleep. This hormone tells your body when to sleep and wake up. Some studies have shown that melatonin supplementation can ease sleep problems such as jet lag and difficulty falling or staying asleep. In most cases, melatonin is safe in healthy adults if taken for only a few weeks or months.

High-quality products recommended:

Now Essential Oils Lavender

NOW Supplements, Melatonin 3 mg-180 Chewable Lozenges

  • Chewable
  • Fast Absorption
  • Free Radical Scavenger
  • Healthy Sleep Cycle

Liquid Melatonin

4. Lavender aromatherapy

Try smelling lavender before going to bed. Its smell slows your heart rate, lowers your blood pressure and skin temperature. This creates conditions for sleep. One study found that people who took naps in lavender-soaked rooms slept more soundly than those who didn't. Want to try it? Keep an essential oil diffuser in your bedroom or put a few drops of lavender essential oil on your pillowcase.

High-quality products recommended:

Now Essential Oils Lavender

NOW Essential Oils, Lavender Oil- 2 Ounce

  • 100% Pure
  • Lavandula Officinalis (spp.)
  • Purity Tested/Quality Assured

NOW Essential Oils

5. Magnesium

Low levels of this mineral may make it harder for you to fall asleep or fall asleep. Studies have shown that magnesium supplements can improve sleep in older adults. Magnesium also aid in the production of melatonin, enhancing the relaxing effects on the brain and reducing the release of cortisol. So taking magnesium supplements, especially before bed, is one of the most effective ways to help with insomnia. Women need 310-320 mg per day, while men need 400-420 mg.

High-quality products recommended:

Now Essential Oils Lavender

NOW Supplements, Magnesium Citrate-120 Veg Capsules

  • Enzyme Function
  • Nervous System Support
  • Supports Energy Production
  • GMP Quality Assured

Magnesium Vitamin Caps

Sleep support

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