Transform Your Sleep: Natural Ways to Improve Sleep Quality and Duration

Not sleeping your best? Waking up feeling like you barely even went to bed? I’ve been there, but with tips I give below I’ve been able to absolutely transform my own sleep & my clients sleep over the years. Good quality sleep is so important and is essential for a healthy body and mind. Lack of sleep can lead to a variety of health problems, including weight gain, weakened immune system, and increased risk of chronic diseases such as diabetes, heart disease, and even cancer. Therefore, it’s important to take steps to improve the quality of your sleep.

The first step to getting good quality sleep is to calm your nervous system and mind down. The stress hormone cortisol can interfere with your sleep, so it’s important to reduce stress levels before bed. There are several natural supplements that can help with this, including L-Theanine, CBD, and Valerian Root. These supplements have been shown to reduce stress levels and promote relaxation, leading to better sleep quality.

Another effective way to calm your mind down is by reading for about 20-30 minutes before bed. Reading is a great way to distract your mind from worries and stressors and get your brain in a relaxed state, reading also tires out brain, leaving less energy to overthink while trying to sleep, making it easier to fall asleep. Meditation and prayer are also great ways to calm your mind before bed.

The second step to getting good quality sleep is to make sure you become tired. Supplementing with melatonin is basically the only good option for supplementation but it will do exactly what it needs to do, triggers sleepiness. One of the most effective ways to do this is without supplements is by getting exposure to natural light during the day. Sunlight helps to regulate our circadian rhythm, which is the internal clock that controls our sleep-wake cycle. Research has shown that getting exposure to natural light during the day can help improve sleep quality and duration.

Another tip to becoming tired is to exercise regularly. Exercise helps to tire out the body and can lead to better quality sleep. However, it’s important not to exercise too close to bedtime as this can actually interfere with sleep.

The third step to getting good quality sleep is to make sure you stay asleep through the night. One of the best natural supplements for this is CBD. CBD has been shown to increase the depth and quality of sleep, making it easier to stay asleep throughout the night. Another supplement that can help with sleep is GABA, which is a neurotransmitter that can help calm the brain down and promote relaxation.

In addition to supplements, there are some hands-on ways to improve sleep quality. One effective way is to make sure your room is completely dark at night. Exposure to light, even small amounts, can interfere with your sleep by suppressing melatonin production, the hormone that regulates sleep. Another tip is to avoid going to bed hungry. Going to bed hungry can cause cortisol spikes, which can interfere with sleep. However, it’s also important not to eat a heavy meal close to bedtime as this can also interfere with sleep.

Extra Tips, I’ve seen have a incredible impact on peoples quality of sleep and waking habits would be sunrise alarm clocks, set bed times, & cooling pad’s for your bed. Sunrise alarm clocks mimic sunrise in your bedroom when it’s time to wake up, 30 minutes before your set alarm goes off, the room will slowly start to brighten bit by bit mimicking sunrise leading to your alarm. Not only is this phenomenal for circadian rhythm, but when you wake up in a lit room it is very easy to not go back to sleep and to feel much more awake upon waking.

A second massive tip is to start having a certain bedtime every night. People always pay attention to the time they need to wake up but most people don’t pay attention to the time they need to go to sleep. If you regulate your bedtime you’ll find your body will regulate falling asleep faster and will habitually get tired around that time easier.

Third, one of the most impactful sleep tips that change sleep for myself was getting a chili pad. A chili pad is a pad that goes underneath your sheet, water pumps through this pad all night and you can set it to cold and warm temperatures. For me personally I was never able to sleep with a lot of blankets on me because I would get so hot in the night, but with the chili pad I’m able to set it to cold and cover up with as many blankets or comforters as I possibly enjoy and never overheat. There’s also lots of crucial science about your body getting into deeper and better quality sleep when the body goes down in body temperature. Keeping yourself cold at night with the chili pad severely improves all sleep quality. And in the morning having it warm up to a very warm setting really incentivize you to get out of the bed because you become too hot to wanna stay underneath the blankets.

Lastly let’s talk about sleep apnea. It’s more common than you might think, and it can seriously impact your health and fitness goals. Sleep apnea is a condition where your breathing is interrupted during sleep, which can lead to poor quality sleep, daytime fatigue, and even an increased risk of heart disease and stroke. Not to mention, it can make it harder to stick to your fitness routine when you’re feeling exhausted all day. If you suspect you may have sleep apnea, I highly recommend talking to your doctor about getting a sleep test. It’s a simple way to get a better understanding of your sleep patterns and identify any potential issues that may be holding you back from your goals. I never realized how much impact my sleep apnea had on me until I got my CPAP and started using it every night. Absolute Game Changer!

In conclusion, getting good quality sleep is essential for overall health and wellbeing. By taking steps to calm your mind down, become tired, and stay asleep through the night, you can improve the quality and duration of your sleep. Incorporating natural supplements, like L-Theanine, CBD, and GABA, and implementing healthy habits, like exercise and reading before bed, can help you achieve better sleep and feel more energized and productive during the day. And I absolutely recommend looking into buying a sunrise alarm clock, a chili pad for your bed, and putting some effort into truly blacking out your bedroom. I hope all this helps you as much as its helped me and my clients over the years

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