5 Ideas to get a better night’s sleep

Trouble sleeping adversely affects your physical health and your mental health. Much of the time, sleep issues are stress-related and so identifying your stressors can be really useful. Thankfully, there are plenty of easy ways you can improve your sleep. From supplements to sleep apps, let’s take a closer look.

1. 1.  Supplements & herbs

When you’re struggling to sleep at night, there are many herbal supplements that you can try, including:

• Melatonin: Melatonin is a hormone that works by regulating our sleep cycle. One study in the Sleep Medicine Reviews suggests the ‘importance of melatonin in treating first-degree sleep disorders.’
• Magnesium: Our bodies need this mineral to support the health of our nerves and muscles. You can find magnesium in foods such as avocado, spinach, or dark chocolate. Research in the Journal of Medical Sciences reported that ‘supplementation of magnesium appears to improve subjective measures of insomnia.’
• CBD Oil: Cannabidiol is made from the marijuana plant; the CBD compound does not produce a high effect; however, it does help with sleep and anxiety. You can purchase a CBD tincture for sleep or purchase CBD oil capsules.

2. Weighted blankets

Weighted blankets are duvets that are filled with weighted materials (usually plastic pellets). The weighted pressure helps to produce a relaxing effect as you fall asleep. Weighted blankets are perfect for those who experience trouble sleeping, anxiety, or restless leg syndrome. Once you’ve tried out a weighted blanket, you’ll wonder how you slept without one!

3. The right mattress 

The wrong mattress can cause discomfort and back pain, so it’s important to choose the right mattress. A memory foam mattress works by molding to the shape of your body to offer full support. These mattresses can help to eliminate muscle pain and help you remain comfortable through the night.

4. Apps for sleep 

Those who have trouble sleeping will be pleased to know that there are many apps that you can use to improve your sleep. For a few starting options, try out:

• Pzizz: Pzizz is a top application for those with sleep issues. The app plays audio ‘dreamscapes,’ combining relaxing sound effects, sleep music, and a voice-over. When it’s time to sleep, simply choose your favorite ‘dreamscape’ and allow the sounds to help you drift off.
• Slumber: Using the Slumber application, individuals can access relaxing sleep stories and meditations. With these slumber episodes, you can switch off, feel calm, and get a better night’s rest.

5. Plenty of exercise 

A lack of exercise during the day can make it more difficult to sleep at night. Try to fit in at least one work- out session per day. Whether it’s the gym, a work out app, or a walk in the park, aim for at least 30 minutes daily. A regular exercise regime will help to boost your endorphin levels, improve your mood, and improve your sleep.

Stress related insomnia is often associated with an unhealthy lifestyle. Once you start taking better care of yourself, you may well find that your help improves. From eating healthy to meditation, a great self-care regime can help you to get a better night’s sleep.

Become smarter in just 5 minutes.  Get the daily email that makes reading the news actually enjoyable. Stay informed and entertained, for free.  Morning Brew is a free daily newsletter that informs our readers of business news in a way that is enjoyable.