Sleep quality has become a major concern for many in a culture that is often stressed and surrounded by screens. Insomnia, or difficulty falling or staying asleep, is sometimes called the disease of the century. Sleep disorders can have a significant impact on both your mental and physical health. Fortunately, there are ways to improve your sleep quality. Incorporating a few of the following tips could help you restore your sleep quality.
Follow a sleep schedule
A consistent sleep schedule is essential for regulating your biological clock. Try to go to bed and get up at the same time each day, even on weekends. This consistency helps your body prepare for sleep, making it easier to nod off. Avoid napping, even when you’re tired, since it can disrupt your sleep at night.
Create a good sleep environment
Our sleep environment can have a major impact on the quality of our sleep. Make sure your bedroom is sleep-friendly by maintaining a cool temperature, blocking out external light and reducing unwanted noise. Invest in a comfortable mattress and pillows that properly support your head and neck.
Limit screen time before bed
The blue light emitted by the screens on our electronic devices can disrupt the production of the sleep hormone melatonin. To prepare for sleep, limit your screen time at least one hour before bed. Instead, opt for relaxing activities such as reading, meditating or taking a warm bath.
Exercise regularly
Regular exercise can improve your sleep quality by promoting relaxation and reducing stress. Regular physical activity can help you fall asleep faster and sleep longer and more deeply. However, avoid high-intensity exercise right before bedtime, since this can increase your energy levels and make it harder to fall asleep.
Watch what you eat
Avoid heavy meals and stimulants like caffeine and nicotine a few hours before bedtime. Alcohol can also interfere with your sleep by disrupting your sleep cycle. Instead, opt for a light snack if you get hungry before bedtime.
Take supplements
If lifestyle changes aren’t enough, there are several natural supplements you can try to improve your sleep quality.
Melatonin: Melatonin is a natural hormone produced by the pineal gland that regulates the sleep-wake cycle. Taking melatonin can help you fall asleep quicker. There is also an extended-release option, which is particularly suitable for people who fall asleep easily but wake up frequently during the night or can’t stay asleep until morning. Regardless of what type you choose, it is generally recommended that you take melatonin roughly 30 minutes to an hour before bedtime. is a natural hormone produced by the pineal gland that regulates the sleep-wake cycle. Taking melatonin can help you fall asleep quicker. There is also an extended-release option, which is particularly suitable for people who fall asleep easily but wake up frequently during the night or can’t stay asleep until morning. Regardless of what type you choose, it is generally recommended that you take melatonin roughly 30 minutes to an hour before bedtime.
5-HTP: 5-HTP (5-hydroxytryptophan) is an amino acid your body naturally produces from tryptophan, another amino acid. 5-HTP is a neurotransmitter that is a direct precursor to serotonin and helps regulate your mood and sleep. It can promote deeper and more restorative sleep when taken in the evening shortly before bedtime.
GABA: GABA (gamma-aminobutyric acid) supplements have become popular for their calming effects.
GABA inhibits neuronal activity, promoting relaxation and reducing anxiety. Balanced GABA levels can aid with relaxation, help you fall asleep and improve sleep quality by making it easier to wind down.
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Plants that help you sleep: There are many plants with sedative properties, including valerian, skullcap, lemon balm, chamomile, hops and oats. You can find them combined in herbal formulas, mother tinctures (liquids) or capsules. Their main advantage is that they are effective without being addictive.
Sleep management is all about adopting healthy lifestyle habits such as a sleep schedule, a calming environment, regular physical activity and proper nutrition. Natural supplements can also be effective tools to improve your sleep quality and get a good night’s rest. By incorporating these tips into your daily routine, you can significantly improve the quality of your sleep and enjoy the many benefits of restorative sleep.
Delphine Kubica, Naturopath and EESNQ graduate
École d’enseignement supérieur de naturopathie du Québec
The health and medical information published or presented in this article is the opinion of the author only and should not be used as a substitute for professional medical advice. Readers should use their judgment. It is their responsibility to independently verify the information provided in the article. The contents of this article are for discussion and informative purposes only and should never be used as a substitute for professional medical advice, diagnosis, or treatment. A medical professional is the only person who can evaluate your health and give you advice following a medical examination. Rachelle Béry will not be liable for any of the information presented in this article or in any associated links, nor the use or misuse of the information.
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