Staying Up Late? Try Some Natural Sleep Aids
Whether you’re having trouble falling asleep or you are a night owl, getting good quality sleep is tough. But you need to get in your seven to eight hours so you won’t be experiencing sleep deprivation symptoms like brain fog, confusion, mood instability and of course fatigue. Stop yawning and try these tips and you would no longer be Staying Up Late.
1. The Power Of Melatonin
Melatonin is a natural hormone produced in your brain and its levels rise when it is your bedtime. If you go to sleep later and later, your sleep/wake cycle is now out of whack. It’s highly probable that your natural melatonin levels are not as high as they should be to assist you in falling asleep. In this case, a natural sleep supplement is a great idea. Before you grab the cheapest one off the shelf, do some research so you can figure out which supplement has the best quality ingredients and will help you the most. Websites like Research and You offer real-person reviews of different sleep supplements and what staying up late could do to your body, as well as product comparisons to see which is the most effective. To get better sleep, get asupplement that contains natural ingredients that help you first calm down if you’re still wired from the day. Look for ingredients like chamomile and lemon balm, which naturally soothe and relax you. You also want a supplement that has the amino acid L-ornithine, which eases you into sleep and helps you reduce your stress levels.
2. Add Magnesium Into Your Diet
Because your body doesn’t naturally produce magnesium, you may be having sleep problems if you have a magnesium deficiency. Not only can you not fall asleep, you may have trouble staying asleep, leaving you exhausted in the morning. This works because magnesium maintains healthy GABA levels which promote deep sleep and relaxation. If you’re stressed and can’t sleep, magnesium can help you reduce your stress so you won’t be tossing and turning in worry all night.
Add these foods to your diet to avoid heightened anxiety and insomnia and you would no longer be staying up late.
● leafy greens like spinach
● seeds and nuts
● dairy products
● whole grains
3. Is Too Much Caffeine Bad For You?
Maybe this doesn’t need to be stated, but sleep problems occur when your body is too pumped from caffeine consumption. Many people don’t know that caffeine is in many different foods and beverages, not just coffee. Tea, chocolate, soda and ice cream contain the same amount of caffeine as a cup of coffee. You can still enjoy your daily espresso, but switching your beverage of choice and cutting down your sweet consumption can help you a lot by actually letting you fall asleep. However, caffeine sometimes has the opposite effect on people, or no effect at all. Be aware of caffeine’s effect on you and make sure it’s not the reason you can’t fall asleep after a long day.
4. Get Your Heart Rate Up
Exercising for just twenty minutes a day can improve your heart rate, unclog your arteries, and adjust your sleep cycle. Focus on cardio like running, walking or swimming. Although exercising immediately before bed keeps you up, scheduling short cardio exercises throughout the week to maintain your energy throughout the day so then you’ll feel tired at night. Sometimes you don’t feel tired enough to go to sleep and, so moving your body and working up a sweat gets you tired enough to fall asleep pretty quickly.
Getting Sleep: Don’t Rely On Sleep Medication if you are staying up late.
An advantage to trying natural sleep methods like magnesium or exercise is to not get hooked on sleep medications. Although sleep medications have a very high success rate and are reliable, they also are extremely addictive and have many bad side effects.Natural methods are much more advantageous: they treat your whole body and target any vitamin deficiencies you may have. Whether you’re lacking magnesium and can’t stay asleep, or you’re missing the correct amounts of melatonin, you can take a supplement or two at night, slightly alter your diet, and get in short bursts of exercise to improve the quality of your sleep. Eating a nutrient-rich diet while limiting your caffeine intake are great ways to help you feel well-rested, whether or not you got your full seven or eight hours of sleep.
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