Do you ever wake up feeling exhausted and not prepared for the day? Does it take you hours to fall asleep? Do you wake up throughout the night, left feeling tired and frustrated? Does this happen to you a couple of nights a year…month…week…or dreadfully, every single night? If this sounds like you, rest assured. There is a way to get a restful sleep, naturally. Here’s how.
- Regulate your blood sugar so it does not drop at night. When your blood sugar drops in the middle of the night, it activates hormones to regulate glucose levels that stimulate the brain. This can cause waking in the middle of the night and difficulty falling back asleep unless you get something to eat. If you tend to eat your last meal early in the evening (4 or more hours before bed) and you wake feeling hungry or wide awake, try eating a small amount of liquid protein such as 4 ounces of a smoothie or full-fat yogurt 30 minutes before bed to stabilize your blood sugar.
- Stay hydrated. Dehydration can act as an obstacle to making melatonin, an important regulator of our circadian rhythm. Not getting enough water throughout the day can cause your melatonin levels to be inadequate, making it hard to fall asleep and stay asleep. If you are not drinking at least 64 ounces of fluid plus 32 ounces for every hour that you exercise per day then you may be dehydrated. Up your water intake for two weeks (stop drinking about 90 minutes before bed so you are not waking to use the restroom) to see if this simple act can help your sleep patterns.
- Avoid screen time for two hours before bed. Get off your computer or phone! They will be new thumb-stopping photos to see tomorrow. If you must be online, wear blue light-blocking glasses which help to decrease brain stimulation and allow for better sleep. Blue light has been shown in studies to trigger sleeplessness. It suppresses melatonin and interferes with the body’s natural circadian rhythm. In one study, young adults were exposed to blue light for two hours prior to bed and found that it shortened their total sleep time, decreased melatonin and increased frequency of waking through the night.
- Incorporate natural botanicals into your routine. Select organic botanicals like California Poppy, Hops and Passionflower can be combined to move the nervous system into a calm state. Two droppersful of our DHB Sleep Formula can help you catch your Zzzz’s.
Ultimately, getting a good night’s sleep is controlled by several variables, but starting with these simple bedtime hacks can help you get better sleep with little effort.