Sleep is essential for a healthy body. If you’ve been missing a few Zzzs, you’re probably beginning to notice the effects. Fatigue, mental fogginess, and even getting sick more frequently are hallmarks of not logging enough shut-eye.REF#2045
Sleep problems, while unfortunate, are very common. It’s estimated that between 50 and 70 million Americans suffer from chronic sleep disorders.REF#2046 The number of people who suffer from occasional sleep disruption is even higher.
You’re probably here right now because you’re having trouble sleeping and are looking for a way to naturally support healthy sleep. At Gaia Herbs, we’re committed to helping you thrive. We’ll talk about the importance of rest and give you some tips and tricks to help you get a good night’s sleep.
Why is Sleep Important?
If you only miss sleep every now and then, you might not consider it to be a major issue. The reality is, sleep is crucial to your body. Researchers have concluded that it’s not just sleep itself that is important, but your overall sleep quality.REF#2047
Not getting enough sleep (which experts agree falls between seven to nine hours per night for most adults) can lead to:REF#2047
- Increased risk of long-term health concernsREF#2047
- Lower immunityREF#2047
- Higher occurrence of mood disordersREF#2047
- Neurodegenerative issues and loss of cognitive functionREF#2047
- Sadness, loneliness, and feelings of worry and stressREF#2047
Not to mention, you may always feel tired and begin to rely on stimulants, like caffeine, or daily naps to help you survive the day. Everyone deals with a sleepless night from time to time, but repeated missed or low-quality sleep can result in sleep debt.REF#2048
Sleep debt is the amount of sleep you are missing compared to the amount of sleep your body needs.REF#2048 For instance, if you need eight hours of sleep each night and get six hours of sleep for three nights in a row, you have accumulated a sleep debt of six hours.
The only way to pay off a sleep debt is with more sleep, so finding a way to get better sleep is essential. Don’t worry, though — we’ve got some tried and true methods to help you get back on a consistent sleep schedule and enjoy a good night’s sleep.
How Can You Get a Good Night’s Sleep?
We don’t always support our sleep schedules as we should. When we are younger, sleep comes naturally. But when we are older, factors like stress, emotions, responsibilities, health conditions, and age all influence whether or not we will get the sleep we need.
The good news is that we can fight back. By making a few lifestyle adjustments, we can reset our internal clock, support a better bedtime routine, and enjoy high-quality sleep (and, by proxy, support our mental health and overall well-being).
1. Clean Up Your Sleep Hygiene
Sleep hygiene refers to the actions and behaviors you assume before bedtime.REF#2048 Whether you realize it or not, you already practice some type of bedtime routine, whether it includes watching tv, drinking hot tea, or brushing your teeth.
Certain behaviors encourage better sleep, like going to bed at the same time every night, avoiding bright light before bedtime, and having a sleep environment that encourages rest. Other activities may hinder sleep, like not giving your body enough time to wind down before bed or sleeping on an uncomfortable mattress.REF#2048
Take inventory of your sleep hygiene and make adjustments where needed. Your pre-sleep habits set the tone for your entire night, so ensure they align with your goal of sleeping well.
2. Unplug
Many of us find it relaxing to scroll through social media or watch television before we doze off. While this may work for some, studies show that it can have detrimental effects on your circadian rhythm.REF#2049
Your circadian rhythm is your body’s internal wake and sleep system. Light exposure helps this clock determine when it’s time to release sleep-inducing compounds (like melatonin) and when it’s time to release hormones that make you feel more alert (like cortisol).REF#2049
Because the system runs on light exposure, the blue light emitted from televisions, tablets, computers, and smartphones may interfere with your body’s ability to recognize that it’s time to go to bed.REF#2049 Instead of screen time, opt for reading a book, listening to soft music, or practicing meditation.
3. Avoid Late-Night Workouts
Physical activity is essential for helping you regain your natural sleep patterns. Daily exercise can help build your sleep drive or your need for sleep and help you feel tired when it is time for bed.REF#2050 However, there’s an important caveat to the relationship between exercise and sleep.
Regular exercise stimulates the body and mind, releasing hormones that cause you to feel awake and alert.* If you exercise too close to bedtime, you could have a night of poor sleep. Experts agree that you should finish your workout at least three hours before you want to go to bed so that you have time to cool down and calm down before bed REF#2050
4. Create a Healthy Sleep Space
It can be difficult to figure out how to sleep on an uncomfortable mattress or in a room that is too warm. Likewise, if you have a partner that snores, it may be difficult to fall asleep to the melodic sounds of their snoozing.
A cool room, comfortable bed and lightweight bedding may help you ease into sleepiness. If noise is a problem, try using a white noise machine, fan, or earplugs to block out sound. These simple tips may be the solution for helping you sleep well and feel rested the next day.
5. Properly Time Large Meals
Eating a big meal (especially one loaded with fats and carbohydrates) within an hour before bed can lead to an uncomfortable, sleepless night.REF#2051 The proximity of the meal to your bedtime could lead to gastrointestinal discomfort, heartburn, and reflux. It could also cause you to wake up more frequently in the middle of the night due to digestion.REF#2051
In addition, researchers found that people who consumed more calories just before bed were at higher risk of obesity than those who finished eating at least two hours before hitting the sack.REF#2051
6. Try an Herbal Supplement
Natural remedies to help you relax are a good addition to the relaxation techniques you may already have in place as part of your sleep routine. Natural sleep aids can help ease you into a restful state of mind and relax the body, all without the unpleasant side effects of prescription sleep aids.
We recommend Sleep Thru™, our best-selling capsules that contain a potent blend of nervine and adaptogenic herbs to help you unwind, settle your brain, and feel prepared for sleep. Sleep Thru contains Ashwagandha, Passionflower, and Jujube Date, which can help you relax.REF#2052
For best results, take two capsules at least one hour before bed. This herbal formula generally works best when it is taken consistently. You may notice more results after a month of supplementation.
Have trouble turning your mind and body from awake to sleep mode? Try Valerian Root. Valerian is a naturally calming herb that can help the transition from work and play to rest come more easily. Being able to relax when your body needs to can help you enjoy a better night of rest.
You can take Valerian Root nightly by taking two capsules at least one hour prior to bedtime.
When to See Your Healthcare Provider
Sometimes our sleeplessness could be caused by problems beyond our control. Sleep apnea, for instance, is a sleep disorder that requires specialized treatment to ensure you are able to sleep well and sleep safely. If you suspect you have a sleep disorder, talk to your doctor about your options.REF#2053
The Bottom Line
Tired of endless cups of coffee and daytime naps that decrease your productivity? It’s time to make some changes to your sleep routine. Simply changing a few of the ways you prepare for bed can make a difference in the way your body is able to sleep.
If you still have trouble, consider a natural remedy, like an herbal supplement from Gaia. Our herbal remedies are designed to help gently restore your body’s ability to get the rest it needs without leaving you feeling tired or groggy in the morning.
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REFERENCES:
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- 3. Worley S. L. (2018)., "The Extraordinary Importance of Sleep: The Detrimental Effects of Inadequate Sleep on Health and Public Safety Drive an Explosion of Sleep Research", P & T : a peer-reviewed journal for formulary management, 43(12), 758–763.. 3
- 4. Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015), "The role of sleep hygiene in promoting public health: A review of empirical evidence", Sleep medicine reviews, 22, 23–36. 4
- 5. Wahl, S., Engelhardt, M., Schaupp, P., Lappe, C., & Ivanov, I. V. (2019), "The inner clock-Blue light sets the human rhythm", Journal of biophotonics, 12(12), e201900102.. 5
- 6. Xie, Y., Liu, S., Chen, X. J., Yu, H. H., Yang, Y., & Wang, W. (2021), "Effects of Exercise on Sleep Quality and Insomnia in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials", Frontiers in psychiatry, 12, 664499. 6
- 7. Summer, Jay, and Abhinav Singh MD, "Is Eating Before Bed Bad?", Sleepfoundation.Org. National Sleep Foundation, March 24, 2023.. 7
- 8. Borrás, S., Martínez-Solís, I., & Ríos, J. L. (2021), "Medicinal Plants for Insomnia Related to Anxiety: An Updated Review", Planta medica, 87(10-11), 738–753.. 8
- 9. Slowik JM, Sankari A, Collen JF, "Obstructive Sleep Apnea", [Updated 2022 Dec 11]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan.. 9