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Do you suffer from insomnia? You aren't alone, the CDC has estimated that 50 to 70 million Americans experience sleep issues that affect their health. The CDC recommends adults get at least 7 hours of sleep a night. Insufficient sleep is associated with a number of chronic diseases and conditions, including diabetes and depression.
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Stress can keep us awake, and I think we can all agree that 2020 has more stress than most of us are accustomed to. We don't need to add any of the above symptoms unnecessarily. If you find yourself counting sheep more often than sleeping, read on to find out how to fall asleep faster and better!
Atmosphere
Many people believe that the bedroom environment and its setup are key factors in getting a good night’s sleep. These factors include temperature, noise, external lights, and furniture arrangement.
A doctor once mentioned "sleep hygiene" to me, and after clutching my pearls in horror, I learned what it is. It doesn't mean being unclean. It simply means having good sleep habits, such as going to bed at a consistent time every day and making sure your bedroom is dark and comfortable.
Supplements
Sometimes good sleep hygiene isn't enough for everyone. In that case, there are natural sleep-promoting supplements you can try. These include:
- Ginkgo Biloba - consuming this natural herb 30-60 minutes before bed may help reduce stress, enhance relaxation, and promote sleep.
- Melatonin - This hormone is naturally produced by the body, signalling to the brain that it's time to sleep.
- Valerian Root - the root is commonly used as a natural treatment for symptoms of anxiety, depression, and menopause.
- Magnesium - Important for brain function and heart health, magnesium may help quiet the mind and body, making it easier to fall asleep.
- L-Theanine - This amino acid may help improve sleep and relaxation.
- Lavender - The soothing fragrance is believed to enhance sleep.
Acupressure
Acupressure can be achieved by stimulating pressure points through touch, areas that correspond to different aspects of physical and mental health. This can be done on your own by applying pressure to areas located on the wrist, ankle, feet, forearm, and back of the neck.
To read more in detail where these points are and how to properly apply pressure, check out this article!
How Massage Helps You Sleep Better
The National Sleep Foundation has noted there are numerous studies that show massage improves sleep. Massage helps you sleep by triggering your body to release serotonin, a neurotransmitter that has a calming effect. Increased serotonin promotes mental relaxation, helping to calm an overactive mind. Massage therapy also decreases depression and reduces anxiety levels, which can improve the quality of your sleep.
Massage turns off the sympathetic nervous system which is the source of stress. Massage allows you to stay in a deep sleep longer, which is essential for the development of various neurotransmitters, including melatonin, which can decrease pain and tension in your body.
This is, of course, our favorite way to sleep better! And we are here to help you find that perfect chair that fits your needs and budget. Please check our website and reach out to us anytime!
More Tips to Help you Sleep
Turn electronics off: We've all heard this one before, but it's so hard to do! Try to give yourself time to wind down without sending that last email, or checking Facebook just one more time. The lights from electronics confuses your body and makes you think it is day when it is night.
Exercise: As long as it's done during the day as opposed to right before bed, exercise is known to help you sleep better at night.
Caffeine: Some people are more sensitive to caffeine than others. If you aren't sure how sensitive you are, try cutting back to see if you notice a difference in your sleep.
Conclusion
Getting a good nights sleep, at least 7 hours, can improve your health in numerous ways. You can manage your weight better and have better moods and improve heart health, to name a few. If you find it taking too long to fall asleep, or if you have insomnia, try out the methods listed above. And let us know - how do you fall asleep when you find yourself restless?
1. Soothe: "Sleep Massage: Can a Massage Help You Get Better Sleep?" https://www.soothe.com/q-and-a/sleep-massage-can-a-massage-help-you-get-better-sleep/
2. CDC: "What Should I Do If I Can't Sleep" https://www.cdc.gov/sleep/about_sleep/cant_sleep.html
3. Healthline: "9 Natural Sleep Aids That May Help You Get Some Shut-Eye" https://www.healthline.com/nutrition/sleep-aids