Do you struggle to sleep?
Are you having trouble drifting into a peaceful, nourishing slumber? You’re not sitting up at night alone: More than 60 million Americans suffer from poor sleep quality. Getting a good night’s sleep is crucial for both physical and mental health. Disturbed sleep is more than an inconvenience that leaves you dragging the next day. It can affect your emotional and physical health. It negatively affects your memory, concentration and mood, and it boosts your risk for depression, obesity, type 2 diabetes, heart disease and high blood pressure.
There are many reasons why people struggle to sleep, ranging from lifestyle habits to underlying medical conditions.
What factors make sleep difficult?
Here are some of the most common culprits:
- Stress & Anxiety
- Inconsistent Sleep Schedule
- Caffeine & Nicotine can interfere with Sleep
- Lack Of Exercise
- Electronics Use in Bed
Fortunately, there are a variety of natural sleep remedies you can try before resorting to medication.
Lifestyle Change for Natural Sleep
To help treat your sleep apnea, healthy lifestyle changes can be very effective. These include getting regular physical activity, maintaining healthy sleeping habits and a healthy weight, limiting alcohol and caffeine intake, and quitting smoking.
The U.S. Department of Health and Human Services recommends that each week, adults get at least:
- 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity aerobic physical activity, or
- 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or
- A combination of both moderate-intensity and vigorous-intensity activity.
But you have to time it right, aerobic exercise releases endorphins, chemicals that keep people awake. (This is why you feel so energized after a run.) It can also raise core body temperature; this spike signals the body that it’s time to get up and get going. If you’re having trouble sleeping, try to avoid working out within two hours of bedtime.
Relaxation for Better Natural Sleep
- Calming Practices: Techniques like yoga, meditation, and deep breathing can promote relaxation and quiet the mind before bed.
- Warm Bath: Soaking in a warm bath can help to lower your body temperature, mimicking the natural cooling that occurs during sleep.
Natural Sleep by Adding Foods
- Tart Cherry Juice: Early research suggests tart cherry juice may increase melatonin production, a hormone that regulates sleep.
- Magnesium: Studies have shown that magnesium deficiency may be linked to insomnia. Magnesium intake can promote relaxation and muscle function, both aiding sleep.
- Chamomile Tea: This herbal tea has been used for centuries for its calming properties. While scientific evidence is not definitive, some studies suggest it may improve sleep quality.
Supplements to Aid in Natural Sleep
- Melatonin: This hormone signals to your body when it’s time to sleep. Melatonin supplements can be helpful for regulating sleep cycles, especially for those with jet lag or shift work.
- Valerian Root: This herb is a popular natural sleep remedy, although research on its effectiveness is mixed.
- CBD Oil: In addition to the remedies mentioned above, Preston’s Pharmacy carries CBD oil, which has been shown to help with sleep problems by promoting relaxation and improving sleep quality. Our pharmacists can answer your questions and help you find the right product for you.
Changing Your Sleep Environment
- Light and Temperature: Make sure your bedroom is dark, cool, and quiet. Light exposure can disrupt melatonin production, and a warm environment can make it harder to fall asleep.
- Regular Sleep Schedule: Go to bed and wake up at consistent times each day, even on weekends. This helps regulate your body’s natural sleep-wake cycle.
How can Preston’s Pharmacy help?
Preston’s Pharmacy is committed to your well-being and can be a resource for information on natural sleep solutions and potential benefits of CBD oil. Preston’s Pharmacy carries high-quality CBD products at our Arlington location. Speak with our pharmacist today to learn more and find the right product for you by calling (571) 341-8787 or emailing wellness@prestonspharmacy.com.
