Our Top Tips to Fall Asleep Naturally
Lockdown has been tough. From working from home, the kids at home all day and no ‘real’ routine, these factors can all take a toll on our sleep pattern.
Insomnia is defined as the inability to get a good night's sleep, waking up frequently, and struggling to get back to sleep. Stress, anxiety, health conditions and even your coffee intake can play a major part in affecting your sleepless nights. Insomnia affects 30% of people and can cause extreme tiredness throughout your day.
What if we told you there was a way to help you with those tireless nights in a completely natural way? We have put together our top tips on how to take back your sleep and get the most out of your days.
Explore Natural Supplements
Supplements are a great addition to your daily routine. Be it for personal health, to boost your energy or to reduce tiredness & fatigue, there are so many supplements that can help with your overall health. Supplements that specialise in targeting tiredness and fatigue, can assist with your sleepless nights. Be it taking one in the morning or before bed, you will see instant results in your sleep pattern. We suggest Form Nutrition ZZZZs Nootropic Capsules as it will support quality sleep in a more natural way.
The capsules include 5-HTP, which is the precursor to serotonin and is also indirectly in producing melatonin, a hormone critical for sleep. They also include calming amino acids, magnesium and zinc, which all help to calm and soothe both body and mind, promoting a more regenerative sleep.
If you aim to get 30 minutes to 1 hour of exercise per day, you will see immense results in your sleep. It is proven that if you exercise in the evening, it allows your brain to ‘wind down’ and allows endorphins to wash out, which will tire your body. If you suffer with sleepless nights, we suggest you try to change your routine and go for a walk in the evening so your body can wind down, you can clear your thoughts and relax your mind/body. Listening to a good podcast or audiobook can help with winding down.
Readjust your bedtime routine
Having a bedtime routine can help with your sleeping regime. If you take 30 minutes before bed to wind down, be it with a good book, or guided meditation, it will tire the brain, and you will feel ready to fall asleep. Make sure you pick a book you're interested in and want to invest time in. It will trigger the brain to release endorphins if you’re reading a book that you can relate to and enjoy. When the endorphins ‘run out’, you will then feel a sense of freeness in your body, which will make you want to sleep.
Try to avoid being on your phone (scrolling on Instagram, watching Netflix or Tik Tok), as your brain will become more active with the amount of screen time consumed - you want to wind down, not wind up. Put your phone on charge away from your bed, and prioritise your sleep-time.
Limit your caffeine intake
Caffeine can have a disruptive effect on your sleep. The most obvious effect is that it can make it hard for you to fall asleep. Caffeine can delay the timing of your body clock and these effects will reduce your total sleep time. We suggest you swap your afternoon coffee for a herbal tea, that will allow a slow release of energy to get you over that afternoon slump.
Chamomile tea is known for improving your quality of sleep and contains antioxidants that promote sleepiness. Chamomile tea and reading your book create the perfect combo for a more natural sleep. We suggest TeaPigs Chamomile Tea as it aims to calm your body, aiding sleep and supporting digestion. This tea is made from natural caffeine & the packaging is biodegradable - sustainable living made easy.