Sleep plays an essential role in your overall well-being and everyday performance, which is why it’s important to establish a healthy sleeping schedule. However, that can be a difficult task to manage when there are other life stressors getting in the way of your sleep. Here are some helpful tips to not only improve your quality of sleep, but also your overall well-being.
Herbs have been used as natural remedies for common colds, viruses, and many other diseases for centuries. They provide a bountiful range of uses and benefits, hosting many different properties that we can utilize to boost our wellbeing. Some common herbs that have helped treat insomnia, or restlessness, are listed below:
Lavender
Lavender is renowned for its relaxing and stress-reducing properties, two factors correlated to a good night's sleep. Infusing this herb into your tea before bed can improve the quality and duration of your sleep. If you’re not a tea drinker like myself, there’s other alternatives, such as essential oils, epsom salts, and pillow sprays that you can use before going to sleep.
Chamomile
This popular herb that possesses sedative-like properties that promote a deeper, more soothing sleep and even reduces symptoms of anxiety. Along with its ability to create a conducive sleep environment, chamomile can also be used as an antioxidant, which alleviates other problems that disrupt your sleep. Like lavender, this herb can be consumed in tea, tablets, or diffused in essential oils.
Tart Cherry
While this isn’t an herb, its juices and extracts have gained popularity for its sleep-inducing properties. It contains melatonin and tryptophan, both properties in which regulate sleep and improve sleep quality. This can be consumed in smoothies, teas, supplements, or even whole with yogurts or dessert.
Incorporating a set sleep schedule can be life changing. When we fail to maximize the full eight hours of sleep our body requires, we often wake up fatigued and irritable without having even started our day. That’s because insufficient sleep can disrupt your hormonal balance and negatively impact your day-to-day performance, leading to long-term health consequences such as chronic anxiety and cardiovascular diseases. As such, setting a sleep schedule is crucial to maintain throughout the week, even on the weekends. Scrolling through TikTok or binging your favorite TV show may seem tempting on any given night, but in order to maximize the amount of sleep you’re getting, consistency is key. Screen time can interfere with your body’s natural sleep-wake cycle, which can make it even more challenging to fall asleep and hinder the duration of your rest. Putting away your phone an hour or two before bedtime can give your body a chance to naturally unwind, thus leading to better sleep quality. To make breaking this habit easier, maybe replace it by reading a book, listening to an audiobook or soothing music, or even journaling before you go to sleep. Not only does this reduce the time spent on your phone, but it also incorporates a therapeutic and relaxing practice before bed.
Vitamin ZZZ
Vitamins are man-made supplements that host a variety of functions that aid in psychological and physical health. Like herbs, vitamins provide an increase to our naturally-produced nutrients, some of those being our melatonin production and magnesium regulation.
Melatonin
Did you know this is naturally produced hormone regulates our sleep schedule and maintains our body’s circadian rhythm? Although this occurs naturally, sometimes this nutrient can be depleted by exposure to screens, irregular sleep patterns, or just simply not produced enough for our body to function, which is why it’s important to consume the correct amount through the use of vitamins.
Valerian Root
This root is derived from a plant that has been proven to help treat stress, anxiety, and insomnia. Through its sedative-like properties, it can aid in sleep and relaxation. This supplement is available in various forms, such as teas, essential oils, and powder.
Magnesium
Magnesium is an essential mineral associated with muscle relaxation, sleep regulation, and melatonin production. Its psychological properties can also reduce stress and anxiety, thus providing a better quality of sleep when consumed.
Sleep isn’t just a simple rest period, but a fundamental need to improve your psychological, physical, and emotional health. Creating a healthy sleep schedule, establishing beneficial practices, and incorporating the right nutrients into your diet can not only improve your sleep quality, but your overall performance in life.
