lifestyle

Tips & Tricks for a Good Night’s Rest

With Daylight Savings time ending, it's time to reset our external clocks and internal body clocks. It's amazing how this one hour time shift can completely disrupt our sleeping patterns. If you find yourself struggling with sleep challenges, continue reading for tips on how you can get a good night's rest, so you can wake up feeling refreshed.

Meditate

If you ever find yourself having trouble falling asleep because of a wandering mind, consider meditation. Meditation is a great way to find your center and quiet the mind, and best of all it is simple to start as it requires no special equipment. To begin, place yourself in a comfortable seated position, close your eyes, focus on your breath, and try to clear your mind of all external thoughts. If you still find your mind wandering, simply tell your internal voice "not right now" and try to refocus. And best of all, meditating for even a few minutes can help your body and mind relax to let go of the problems of the day, so you are better able to welcome sleep.

Drink a Cup of Tea

Cup of Gaia Herbs Tea with raw tea beside the mug

Having a cozy cup of herbal tea is a great way to unwind at the end of the day. Gaia offers a full line of USDA organic, caffeine-free teas to choose from containing efficacious doses of herbal blends that support a variety of health interests.* For those dealing with occasional sleeplessness, try Sleep & Relax Tea, made with Lemon Balm, Passionflower, and Chamomile, to help you relax after a long day.*

Take a Warm Shower or Bath

When you look at our body’s natural sleep cycle, temperature plays a large part. Taking a warm shower or bath about an hour and a half before you plan on going to bed can help your body with this process. When you cool down, that signals the body that it is time for bed.1  Another bonus benefit of a warm bath or shower is that it can help calm sore muscles and relieve muscle stiffness which can also affect sleep quality.

Turn the Technology Off

You hear this all the time but turning off or putting away your phone before bedtime is key to quality sleep. The blue light that is emitted from computers, tablets, and phones is disruptive, especially for your sleep schedule. Putting away all devices about an hour or two before bed can make a big difference in how quickly you fall asleep.2 Still skeptical? Challenge yourself to detach from your devices before bedtime for one week and then judge for yourself the affect it has on your sleep quality. Don't be surprised if you and your smartphone end up having a permanent bedtime breakup. 

Try an Herbal Supplement

There are many herbs that have been traditionally used to support sleep and relaxation for thousands of years.* These three calming blends are some of our favorites for a good night’s rest:

Sound Sleep®

For some people, falling asleep is sometimes the most challenging part of the sleep cycle. Sound Sleep® helps to prepare the body for restful sleep.* This award-winning formula is made with Kava root, Passionflower, and Gaia-grown™ California Poppy to support relaxation.*

SleepThru®

While stressed, sleep may not come easily. SleepThru® is ideal for occasional sleepless nights.* Containing the adaptogenic herb Ashwagandha (the main ingredient in SleepThru®), plus Passionflower, and Jujube date, this calming blend helps the adrenal glands respond to stress in a healthy way so you can rest more easily.*

Nighttime Comfort

Gaia Herbs Nighttime Comfort

Occasional night sweats, hot flashes, and restlessness - these are just a few of the challenges that women deal with while navigating the natural changes which occur during peri-menopause and menopause and which affect sleep quality. Our Nighttime Comfort formula features a blend of herbs including Black Cohosh, Mimosa, Passionflower, and St. John’s Wort to help women maintain a healthy hormonal balance during menopause so they can enjoy comfortable and restful sleep.*

Sleep Well and Awake Ready for the Day

Getting enough sleep is not a luxury, it's vital for your overall well-being. Just like you have a consistent morning routine (washing your face, brushing your teeth, combing your hair, etc.), plan out and stick to a nighttime regimen. In addition to helping you unwind and rest easier, this routine can also help you set personal boundaries and embrace some much needed "me time." Sweet dreams! 

References:

1 How Showering at Night Helps You Sleep. TIME. https://time.com/4665489/hot-shower-before-bed/

2 How to Sleep Better. HelpGuide. https://www.helpguide.org/articles/sleep/getting-better-sleep.htm