For many of us, a good night’s sleep is an elusive goal. We have trouble falling asleep, wake up in the middle of the night and/or move around a lot while we’re sleeping, all of which can cause us to feel dog-gone tired by late morning or in the afternoon. Trying to stay alert during the day by chugging caffeine-laden drinks doesn’t really help; it creates a vicious cycle of having trouble falling and staying asleep and being tired the next day. Sound familiar?
At Frélii, we know that many sleep problems can be addressed and solved by making lifestyle and dietary changes. If you are in search of a better night’s sleep, our personalized nutrition program — based on your unique DNA — is a great way to start. Here are some other steps that you can take:
Create a bedtime ritual. For many people, a wind-down ritual works wonders. Reading or writing in a journal can be a great pre-bedtime activity. So can guided meditation and cuddling with a pet. An inexpensive lavender-scented and microwaveable heat wrap can help relax your neck. A cup of non-caffeinated tea, such as Chamomile, can be soothing. Gradually dimming lights can help signal to your body it’s time to sleep. Consider adding our supplement CALM to your evening routine to facilitate relaxation. CALM helps with serotonin and dopamine production to help you relax. Select ingredients include Gaba, SAMe, green tea and Vitamin B6.
Get active — and outdoors — during the day. Studies show that exposure to natural light can help prime you in the evening hours for bedtime — and longer and more restful sleep. Getting any form of exercise during the day also has been linked with a better night’s sleep.
Watch your caffeine intake in the afternoons. Coffee in the morning is fine, but see how you do scaling back or cutting out caffeine in the afternoons. Caffeine-laden drinks from noon on can make it difficult to fall asleep in the evening.
Don’t eat right before bed. Overloading your digestive system in the evening hours can make it difficult to sleep. That doesn’t mean you can’t have a bedtime snack, but keep it light.
Turn off the electronics. Numerous studies have shown that texting, working on a laptop and/or watching TV at bedtime can make it difficult to fall and stay asleep. Turn off all devices at least 30 minutes before bedtime. Also be aware of how many electronics are emitting light in your bedroom overnight. The soft blue or red glow from cell phones, tablets, or a digital clock on your bedside table may hurt your sleep. Seeing that glow — or the time on your digital clock — can make it difficult to fall back asleep once you awaken.
Don’t rely on sleep aids or alcohol to help you sleep. They may help you get to sleep, but can cause problems staying asleep and achieving a good night’s rest. Plus, they can be habit-forming.
Background noise may help. Do you awaken easily at night? A white noise machine, a portable air cleaner or fan can lull some people to sleep and help them stay asleep. For others, ear plugs can help.
Talk to your doctor. Normal sleep cycles depend on circadian rhythms and balance of hormones, including testosterone, estrogen, and/or cortisol. Your doctor may order a comprehensive blood panel testing to see if any medical issues might be affecting your sleep.The long-term effects of not getting enough sleep or getting poor quality sleep can increase your risk of a host of health issues, including obesity, heart disease, diabetes, reduced immune system and cancer. Join Frelii today to start your journey towards healthy sleep patterns.