Sweet Dreams: Secrets to a Good Night's Sleep

Sweet Dreams: Secrets to a Good Night's Sleep

A good night's sleep is a beautiful thing. Waking refreshed and recharged allows you to have more energy, better focus and improved concentration for your day ahead. Yet, sleeping the recommended eight hours is easier said than done—as anyone who has occasionally struggled with falling and staying asleep can attest.  Here are our tips for getting the kind of regular, restorative sleep that we all dream about!

  1. Prepare for sleep

    A "bedtime ritual" isn't just for children! Avoiding screen time on your phone and television 30 minutes before you go to sleep helps your mind and eyes relax before you take off to dreamland. Make sure you are sticking to a sleep schedule, and avoid eating heavy meals right before your head hits the pillow.

  2. Support your shut-eye

    Want to sleep like a baby? Caffeine intake before bed will inhibit you from getting a restful night sleep, so instead opt for a soothing and relaxing, warm cup of chamomile tea. Incorporating melatonin into your nighttime routine is a great way to keep your circadian rhythms in check.

  3. Keep a sleep journal

    Take note of how you slept and how you prepared the night before impacted your restfulness. You can also observe how your mood and mental focus might have been affected by the quality of your sleep—chances are, you might find that when you sleep well at night, you're less stressed and feel happier the next day.

General Sleep

A healthy diet, regular exercise, healthy lifestyle and nighttime routine all contribute to your sleep health.

Sleep Information & Research

What can I do to get my best sleep at night?

Modern living can wreak havoc with our circadian rhythms, but there are some basic tips we can follow to maintain our rhythm and obtain a restful night’s sleep. Get sunlight or bright light during the day and minimize light, especially blue light, at night. This means avoiding TV, bright lights, smartphones and computer screens for two hours before bedtime. It is also important to avoid caffeine later in the day and to wake and sleep at consistent times so the body establishes a pattern. Many individuals find that taking a melatonin supplement before bed helps to establish the circadian rhythm and obtain a restful night’s sleep.

Why do you wake up in the middle of the night?

Waking at night can have many causes. Minimizing stress and avoiding caffeine, bright light and blue light late in the day can help you stay asleep all night. Maintaining a healthy hormone balance and healthy melatonin production can also support restful sleep.

How can melatonin help support better sleep?

Melatonin is a hormone involved in controlling the body’s sleep-wake cycle and is released by the brain’s pineal gland in response to the onset of darkness. Supplemental melatonin supports the body’s natural melatonin cycle. Melatonin activates the receptors MT1 and MT2 in an area of the brain’s hypothalamus that controls circadian rhythms and in some peripheral tissues. Melatonin supplementation helps support central nervous system activities via these receptors. Valerian root is another herbal supplement that has been used as a sleep-supportive nutrient dating back more than 2,000 years! For comparison, we've broken down the differences between valerian root vs. melatonin.

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