3 Effective Ways to Improve Your Sleeping Habits
If you find yourself unintentionally dozing off in the middle of the day, or accidentally catch yourself drooling over your desk, you’re not alone! According to the American Sleep Association, 37.9% of adults in 2016 reported accidentally falling asleep during the day. An even more alarming number is 50-70 million adults in the U.S suffer from a sleep disorder.
We all know how a restless night can affect our whole mood the following day. Without a good night's sleep, we put our health, clarity, and sanity at risk.
From creating your own supplements to changing your habits, we’ve done the research to help you get that perfect night away in your dreams.
Here are three effective ways to improve your sleeping habits
1. Ditch the afternoon coffee
We all love our daily dose of caffeine and reaping its benefits. One cup can help keep you awake, energized. and focused. The exact opposite of what we want when we’re trying to sleep. Consuming caffeine up to 6 hours before bed can disrupt your nervous system and stop your body from naturally relaxing. If you absolutely must drink coffee after 3-4 pm, stick to decaf to help ensure a good night's sleep!
2. Try an herbal tea!
For decades, herbal teas have been found to improve sleep quality, and relax your body. Valerian root is a well-known herb that’s been used for centuries to help treat problems like insomnia. Valerian root can help improve sleep quality by raising levels of a neurotransmitter called GABA. Valerian root can be taken as a tea, or in capsule form as a dietary supplement.
3. Use Lavender
We have all heard of the wonderful lavender plant and its many benefits. Mainly known for its smell, lavender has many properties that calm and sooth the mind and body. Not only can it reduce stress, anxiety, and inflammation. It has properties that help improve your sleep quality through the night. Researchers from the University of Southampton in Britain conducted a one-week study on 10 adults sleeping patterns. Five out of the ten adults slept in a room diffused with lavender essential oil. The rest of the participants slept in a room where sweet almond oil was used as a placebo. The groups then switched rooms. At the end of the week, the participants ranked their sleep with 20% saying their sleep improved in the lavender scented room.
Lavender can be used in many ways. Try an essential oil, lavender tea, or simply make your own supplement at home using capsules.
Finding the right solution to improve your sleep is just as important as eating healthy and exercising. Taking care of your mind and body should be a top priority. The tips above are just three ways you can achieve a good night's rest. Whether it's adding in a daily herbal tea or making your own at-home supplements. Once you start feeling happier, more refreshed, and energetic you’ll never go back to settling for a poor night's sleep again!
**This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, or in any linked materials, are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment.