Are you struggling to catch those elusive Z’s? No matter what stage of life you are in, improving sleep quality can be the key to your wellness. A good night’s sleep is crucial for overall health and well-being. It affects everything from your mood and energy levels to your cognitive function and immune system.
At NuLiv Science, we’re committed to helping you optimize your health. Today, we’re sharing some practical tips to improve your sleep quality:
1. Create a Relaxing Bedtime Routine
To establish a consistent sleep schedule, go to bed and wake up at the same time every day, even on weekends if possible. This helps regulate your body’s internal clock. As bedtime approaches, wind down by engaging in calming activities like reading, taking a warm bath, or practicing meditation. Limiting screen time is essential, as the blue light emitted by electronic devices can disrupt your sleep-wake cycle.
2. Fuel Your Body With Care
Limit caffeine and alcohol consumption where possible, as these substances can interfere with sleep. Caffeine can stimulate the nervous system, making it difficult to fall asleep. While an afternoon cup of coffee can be tempting, the effects of caffeine can last hours after consumption. Alcohol, while initially sedating, can disrupt sleep later in the night. Additionally, heavy meals close to bedtime can also disrupt digestion and lead to discomfort.
3. Manage Stress
Stress can significantly impact sleep quality. Incorporate stress-reduction techniques into your daily routine. Explore meditation, deep breathing exercises, or yoga to help calm your mind and body.
Have you ever climbed into bed only to be kept up by the concerns of the day? To prevent excessive worry from interfering with your sleep, some find it helpful to set aside a specific time each day to address your concerns. By dedicating a designated “worry time,” you can reduce the likelihood of ruminating on problems in bed.
4. Get Regular Exercise
Research indicates that regular exercise can not only help you fall asleep more quickly, but it can also improve the quality of your sleep. You can read more about it here from Charlene Gamaldo, M.D. , medical director of Johns Hopkins Center for Sleep. While there is still more room for research on the timing of your workouts, it’s best to listen to your body and see what works best for you.
5. Consider Natural Supplements
Natural herbs like chamomile and lavender can offer additional support for restful sleep. Chamomile and lavender are known for their calming properties, which can help promote relaxation and reduce anxiety. While a calming cup of (caffeine-free) tea may do the trick for some, others turn towards supplements like melatonin or GABA.
Melatonin is a hormone naturally produced by the body to regulate sleep-wake cycles. Melatonin supplements are a popular sleep aid, and can help with insomnia, jet lag, and sleep disorders. However potential drawbacks may include daytime sleepiness, building a resistance to the dosage, and a reliance on the supplement for adequate sleep.
Different than the hormone melatonin, Gamma-Aminobutyric acid (GABA) is a neurotransmitter that inhibits brain activity. When GABA levels are low, it can lead to anxiety and difficulty sleeping. Many turn to GABA supplements for better sleep, however GABA supplements have been criticized for not crossing the blood-brain barrier. This puts into question the efficacy of GABA supplements.
While GABA may not effectively cross the blood-brain barrier, Zylaria® can be the solution to a more successful night of sleep. Zylaria® is a proprietary blend of natural ingredients backed by research and designed to support healthy sleep. NuLiv Science preclinical studies on Zylaria® demonstrated elevated GABA content in brain cells by increasing GABA content and GAD activity. Instead of introducing a GABA supplement into the body, Zylaria® supports your own body’s production of GABA. This all natural ingredient is plant-based, non habit-forming, and demonstrated in a human trial to support the sleep quality and mood of tested subjects.
Remember, everyone’s sleep needs are different. However, by implementing these strategies you can significantly improve your sleep quality and experience the numerous benefits that come with it. Creating a relaxing bedtime routine, managing stress, getting regular exercise, and considering natural supplements like Zylaria® can all contribute to a more restful and rejuvenating sleep. It’s time to prioritize your sleep health and enjoy the positive impact it has on your overall well-being.