How important is sleep?

Many of you know that sleep is important but what do you do when sleep doesn’t come easily? As we age sleep begins to elude us and become a thing of the past. Hormone changes can contribute to restless sleep and other sleep challenges. Although there is no one answer that works in all cases, there are things that you can do to set yourself up for better rest. If you’re like most American, then pulling yourself away from a screen in the evening can be hard. Most of us feel the tug to check emails, social media or read up on the news before bedtime. However blue light and pixels on your super HD+ screen can cause your brain to fire up in the evening when it should be winding down. Blue light will cause your brain to slow down the production of melatonin, making it difficult to fall asleep. In the evening have your phones screen time turn off 30 minutes before you get ready for bed. Turn all other screens off and remind yourself that whatever is going on in the world will still be going on in the morning.

Have a bedtime routine. Routines can help mentally prepare our mind and body for rest. Avoid alcohol close to bed time.

Consider prayer or meditation, and if you’ve never done it before there are several apps that you can easily access or subscribe to for sleep meditation. Alexa has free meditation music that you can access and start playing as you get ready for bed. I enjoy the Abide sleep app but there are many others to choose from as well. Waking at the same time every morning and trying to get to bed at the same time in the evening can help retrain your brain for bed time. Maybe you’ve tried the above things to no avail and need to consider what supplements could help with sleep. There are several natural options to try adding to your sleep routine.

Melatonin is the first that I would suggest trying. 5mg to 10mg can be effective in helping with rest. Magnesium citrate the main ingredient in Calm can help with relaxation and sleep.

CBD has recently shown to be effective when taken consistently before bed time. CBD helps reduce anxiety and joint pain. The dose can vary so look into what dose is right for you. There are some sleep supplements that include many of these individual supplements in them however I recommend starting with the individual supplements 1st. You may find you only need one. When all these options fail then it may be time to make an appointment with your physician. Sleep is essential to weight loss and your mental well being! I hope you are able to use these tips and reprogram your brain to learn to sleep.

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