By Alane Palmer, ND, CNC, and Maria Cummings
The struggle is real for those who either have difficulties falling asleep, staying sleep, getting enough sleep, or getting good quality sleep! Here is what you can start doing now so that you can get all your Zzzz’s in peacefully.
Seriously, preparing for bedtime should be a nightly routine. Make sure that electronics are put up and on silent. The bedroom should be used just for sleeping. Keep all televisions and radios in other rooms. Try to avoid any electronics at least 1 hour prior to bedtime. Cell phones should be put 10 feet or more away from the bed. The bedroom cold and dark, not overly warm. White noise tends to help. Some people use an air purifier or a fan. Others ideas are to try earplugs, calming essential oils, and an eye-mask.
Exercising early in the morning helps to have energy through the day and to sleep better at night. You can start by trying something easy like 10 minutes in the morning then gradually work yourself up to a more vigorous workout. Avoid exercising in the evening as this can prevent sleep.
3. Wake up and go to bed at the same time every day.
Being consistent will help set your circadian rhythm which is your biological clock. Eventually, your body will start to let you know when it is time to sleep and get up naturally. Try to get into bed by 10pm the latest to avoid melatonin levels from dropping.
4. Relax before bedtime
Relaxing will let your body know that it is time to settle down. You can do this by taking a bath, reading a book, doing a hobby, listening to soothing music, or doing easy stretches. Relaxing before bed will make it easier for you to fall asleep.
5. Do not eat and drink before bedtime
Ever had a weird dream that had you feeling like you were running way from something inside of a movie? Eating foods that are high in caffeine and sugar can give you those type of dreams that wake you up right out of your sleep, feeling exhausted. Try not to have any food or drinks before bedtime that stimulate you or will also be making trips to the bathroom. A glass of wine may sound relaxing, but it will cause your sleep to get interrupted.
Your Body May Be Trying To Tell You Something
We understand that sometimes it is hard to know what your body is trying to tell you. Thankfully, we have several tests that show you exactly what Your body has been trying to say to you through your hormones, micro-nutrients, and your neurotransmitters.
A vitamin and mineral deficiency can cause insufficient sleep; which in turn can lead to moodiness, inability to perform daily tasks, and health struggles. Our Vitamin and Mineral Test will tell you which ones need to be balanced so that you can sleep well.
Neurotransmitter imbalance symptoms can cause fatigue, insomnia, and mood swings. Our Neurotransmitter Imbalance Test, tests for GABA (Gamma-aminobutyric acid) an amino acid which helps promote relaxation and sleep. It also checks epinephrine because elevated levels can cause sleep issues too. Glutamate is an excitatory neurotransmitter that gets tested as well because low levels of glutamate can cause sleeplessness too.
Got sleep issues? We got solutions- so get tested today!
We care about you, and we want you to enjoy good sleep and health!
Like us on Facebook
Medical disclaimer: Our Vitamin and Mineral Test kits, Neurotransmitter Imbalance Test Kit, Hormone Test Kit, and all tests cannot be used to diagnose, treat or cure any disease. All test results are to be used as educational materials and as a guide to help support your overall health and wellness. Always discuss health concerns with your medical doctor.