Lying in bed, wide awake when you need to be sleeping can feel frustrating. If you find yourself struggling to drift off, there are several things that can help. From relaxation techniques to natural supplements for stress, let's explore seven strategies to encourage better sleep with Apeiron Elementals.
Create A Supportive Pre-Bedtime Routine
Implementing a calming routine before bed will tell your body that it's time to sleep. Consider activities like reading a book, taking a warm bath, or listening to soft music. These actions can help relax your mind and prepare you for sleep. Avoid screens and bright lights prior to sleep, as they can interfere with your body's natural sleep cycle. When done consistently, an evening routine can be one of the most impactful lifestyle modifications for better quality sleep.
Try Intentional Breathing or Meditation
Breathwork and meditation are powerful tools for calming the mind and body. When you can't sleep, try lying in bed and focusing on your breath. Breathe in slowly, hold for a few seconds, and then breathe out slowly. This can help reduce stress and make it easier to fall asleep. To start, try a 5 count for each inhale, hold and exhale.
Adjust Your Sleep Environment
Make sure your bedroom is conducive to sleep. The ideal sleeping environment is dark, quiet, and cool. Use eye masks or, blackout curtains to block unwanted light. or A white noise machine or earplugs can help to create quiet surroundings. A cool ambient temperature along with a comfortable mattress and pillow are essential for a good night's sleep.
Get Up and Do Something Calming
If you've been trying to sleep for more than 30 minutes, get out of bed and do something calm and soothing. You could try reading a book under dim light or doing a gentle, restful activity. The goal is to avoid associating your bed with the frustration of not being able to sleep.
Exercise Regularly
Consistent physical activity can help you fall asleep quicker and have deeper sleep. However, finish any intense workout at least three hours before bedtime for higher-quality sleep.
Limit Caffeine and Heavy Meals Before Bed
Caffeine and heavy meals can disrupt your sleep. Try to avoid coffee, tea, chocolate, and other sources of caffeine in the late afternoon and evening. Also, eating a big or spicy meal can cause discomfort and keep you awake. Set a goal to finish any meal or snacking at least 3 hours prior to sleep. If you find that you need to eat close to bedtime, opt for a light snack.
Consider Natural Supplements and Nutrients
Certain supplements and nutrients may help promote better sleep. Here are a few that are often recommended:
- Magnesium: This mineral, especially in its glycinate form, helps relax muscles and nerves, promoting calmness and making it easier to fall asleep.
- DHH-B: Derived from magnolia bark, DHH-B has been shown to increase GABA activity, a neurotransmitter that promotes a calming effect by quieting excitatory neurons in the brain. It can also reduce the stress hormone adrenaline, with research suggesting it may even decrease cortisol levels.
- Melatonin: This hormone is is produced naturally in the pineal gland of the brain in response to changes in light exposure. Supplementation can help promote sleep and minimize sleep disturbances. It can also work to synchronize circadian rhythms and relieve jet lag.
By trying these things to do when you can't sleep, you can improve your chances of getting a restful night. From adjusting your environment to considering natural supplements, there are many strategies to help you drift off to dreamland. Apeiron Elementals is focused on offeringprecision supplementation for all. Explore our range of supplements for brain and stress designed to promote restorative sleep.