The Natural, Drug-Free Way to a Good Night’s Sleep

Getting enough quality sleep is essential for your physical and mental well-being. Here are some tips to help you get a good night’s rest.

Drink Youself to Sleep (But NOT Like a Frat Boy!)

Warm milk, chamomile tea, and tart cherry juice are popular drinks that people believe can help them sleep better. Although there is no scientific proof of their effectiveness, they are safe to try without any side effects or drug interactions.

Warm milk is believed to contain chemicals that mimic tryptophan, a building block for serotonin, which is involved in the sleep-wake transition. Drinking a cup of warm milk before bed can help you feel calm and relaxed, making it easier to fall asleep.

Chamomile tea is believed to have flavonoids that interact with benzodiazepine receptors in the brain, which are involved in the sleep-wake transition. Drinking a cup of chamomile tea before bed can help you feel calm and relaxed, making it easier to fall asleep.

Tart cherry juice is said to support melatonin production and help maintain a healthy sleep cycle. Drinking a glass of tart cherry juice before bed can help regulate your sleep patterns and improve the quality of your sleep.

Can You Squeeze in Some Early Exercise?

Physical activity can improve your sleep. Aerobic exercise, in particular, can increase the amount of deep sleep you get. However, timing is important.

Morning is probably the best time for any physical exertion because it gets your blood pumping and has a ‘wakening’ effect on your psyche. You should avoid working out within 2 hours of bedtime, as aerobic exercise releases endorphins and raises your core body temperature, which can keep you awake.

Melatonin is King of the Night (Supplements)

Melatonin is a hormone that is naturally released in your brain 4 hours before bedtime. Artificial light exposure can prevent melatonin release, making it difficult to fall asleep.

Melatonin is available as an over-the-counter supplement. If you decide to take melatonin, it’s important to buy the same brand consistently, as per-pill dosages and ingredients may differ between manufacturers.

We prefer the time-released vrersions, too. It’s a bit less powerful at first, but it solves the problem of waking up a 2 or 3AM and discovering that your basic melatonin pill had already worn off.

There’s no fear in using melatonin, either. It’s non-habit forming, won’t leave you groggy at wakeup time and , hey, it’s something your body already tries to produce!

Keep Cool – It Helps Your Brain Chill Out, Too!

The ideal temperature for your thermostat is between 65 and 72 degrees. Keeping your room as cool as possible can help you sleep better. If you’re experiencing hot flashes, try wearing cotton or breathable fabrics to bed.

Go to the Dark Side (of the Bedroom)

Light from your smartphone can interfere with your sleep. If you need to use the bathroom during the night, use a flashlight instead of the bathroom light to avoid visual disruption. If you wake up for a bathroom break, it may take up to 30 minutes to drift back off, which is normal.

By following these tips, you can get the quality sleep you need to feel refreshed and rejuvenated. Good luck!