For many of us, especially as we get older, a good night’s sleep becomes an incredibly valuable commodity. Over exhaustion, stress, and day-to-day life can keep us from getting quality rest. Without proper sleep, our days are long, and we certainly aren’t operating at our full potential. We consulted our longtime supplements buyer, Hannah, and put together a comprehensive guide to your best night’s sleep yet โ without counting sheep!
We’ll first introduce a practice known as sleep hygiene. Good sleep hygiene is essential for maintaining our overall health and well-being. By following these recommendations, individuals can improve their sleep quality, reduce daytime fatigue, and enhance their overall mood and cognitive function.ย
Principles of Sleep Hygiene:ย
- Maintain a regular sleep schedule. Go to bed and wake up at the same time each day, even on weekends.ย
- Aim for 7-9 hours of quality sleep per night.ย
- Avoid naps if possible. Limit naps to 30 minutes or less, especially in the late afternoon or evening.ย
- Create a relaxing bedtime routine with calming activities such as taking a warm bath, reading, or listening to soothing music before bedtime.ย
- Minimize light exposure by turning off screens and avoiding bright lights at least 1-2 hours before bedtime.ย
- Keep your bedroom cool, dark, and quiet. Block out noise and light with curtains, blinds, earplugs, or an eye mask.ย
- Make sure you have a comfortable mattress, pillow, and seasonally appropriate bedding.ย
- Avoid caffeine and alcohol before bed, these substances can interfere with sleep by stimulating the nervous system.ย
- Avoid eating or drinking large amounts before bed.ย
- Add white noise machine, listen to sleep music or binaural beats.ย
- Exercise regularly! Engage in moderate intensity exercise throughout the week, but avoid strenuous activities close to bedtime.ย
- Manage stress by finding healthy ways to cope such as meditation, yoga, or spending time in nature.ย
- If you have trouble falling asleep, try getting out of bed and doing something relaxing until you feel tired.ย
- If you wake up frequently during the night, try to go back to sleep without checking the time.ย
Sleep Supplements:ย
If you’ve tried the sleep tips above and are looking for extra help, there’s a variety of supplements, teas, and more that can be used to relax, get to sleep, and most importantly โ stay asleep. Below are some of our best-sellers. If you don’t see one that’s right for you, stop by our apothecary department where our knowledgeable team members are (or ‘will be’) happy to find the best option for your needs”ย
Yogi Bedtime Tea combines three well-documented soothing herbs โ passionflower, valerian, and chamomile. Licorice, cardamom, and cinnamon add a warm, delicious flavor that’s just right before bedtime.ย
Winged Women’s Wellness Sleepyhead Gummies blend calming herbs like passionflower and jujube to help gently nudge you to sleep while lemon balm quiets the mind and reduces anxiousness. Formulated by a clinical herbalist, Sleepyhead will not cause morning grogginess, dependency or unwanted side effects.ย
Badger Sleep Balmโฏis a pure, natural sleep enhancer featuring Bulgarian lavender to support peace and calm, bergamot to diffuse worries, and balsam fir to clear mental clutter and instill a sense of relaxation, well-being, and help active minds naturally drift off to sleep. Apply to lips, chest, temples, or hands and breathe deep, letting the enchanting fragrance lift you away to peaceful sleep.ย
Boiron Sleep Calmโฏis a sleep aid that offersย a non habit-forming solution to relieve occasional sleeplessness, restless sleep, and intermittent awakening. Powered by plants, these tablets calm a restless mind to help restore a healthy sleep pattern. Whether your sleep schedule is disrupted by nervousness, worries, exhaustion, jet lag, or night shift work โ it can provide the melatonin-free sleep help you need.ย
Bach Rescue Remedy Sleep Liquid Melts combines Rescue Remedy’s proprietary blend of six flowers with white chestnut to help you get to sleep and stay asleep. The quick-dissolve gel capsule boasts a natural orange and vanilla flavor.ย
Anima Mundi Lucid Dreaming Teaโฏcontains herbs that have been used since ancient times to assist the body in entering deep states of meditation and sleep. They can potentially exalt alpha and theta brain waves, creating a profound, self-regenerative lucid dreaming atmosphere. This formula is composed of relaxing nervines such as skullcap, blue lotus, passionflower and kava kava; accompanied by restorative adaptogens, like ashwagandha and tulsi.ย
Hannah’s Sleepy Girl Mocktail with Tart Cherry Recipe:ย
- 1 serving of magnesium powder like BiOptimizers Unflavored Magnesium Breakthrough
- 3 oz. of organic tart cherry juice
- 2 oz. sparkling beverage of your choice, we used Olipop Lemon Lime Soda
- Add a few drops of a calming tincture like Mother Hylde Dream Weaver (LOCAL!)
Add one scoop of magnesium powder to 2 oz. of cold tart cherry juice to a glass and use a milk frother to thoroughly blend and smooth any lumps. Pour into your favorite glass, top with your sparkling beverage, a few drops of the calming tincture, and enjoy sweet dreams!
If persistent sleep problems persist, it is recommended to consult a healthcare professional for evaluation and guidance.