Sleeping is essential to our body’s regeneration and proper mental function. If you’re having difficulty dozing off, fret not - you’ve come to the right place!
Whether you’re an athlete, a hustler, a busy mom, or a student, achieving healthy sleep habits is of the utmost importance. However, not everyone can fall asleep as soon as their backs touch their beds.
In this article, you will learn:
- how much sleep you need each night to attain a good night’s rest;
- scientifically proven tips and tricks to help you sleep better; and
- a trusted and proven product you could use to aid in your slumber
What Causes Poor Sleep Quality?
Sleep quality is just as important as its duration, which is why it’s essential to be aware of the factors affecting your sleep quality. This includes:
It has long been proven that the duration of our sleep declines as we age. For instance, newborns sleep 16 to 20 hours daily, while adults sleep 6 to 8 hours on average.
Whether you’re studying for an exam, preparing for a huge presentation at work, or anxious about the upcoming move to your new residence, stress, anxiety, or constant overthinking can significantly affect the quality of your sleep.
3. Food Intake
Coffee isn’t the only thing that can affect your sleep. Certain foods and beverages like soda, energy drinks, chocolate, alcohol, spicy foods, and high protein foods like chicken and steak can also disrupt your sleep, according to a study from Johns Hopkins Medicine.
That’s right - the medications you are taking could be the culprit behind your restless nights. These include some cardiovascular medications and those which are prescribed for the central nervous system (e.g., antidepressants and antiseizure drugs).
Lastly, environmental factors such as the temperature and brightness of a room, noise, and pollution can be the culprit behind your sleeping disorder.
Your behavior and daily routine can greatly impact the quality of your sleep. In other words, you simply need to take on some new healthy habits, make a few adjustments to your daily routine and environment, and give some proven safe and effective sleep aid supplements a try.
8 Science-Based Tips To Improve Your Sleep
1. Lower Your Room’s Temperature
As you sleep, your body cools down. Therefore if your room’s temperature is too warm, then it could lead to sleeping problems.
We don’t want to give you a “specific temperature” to set your thermostat to because it would be best to find out what temperature is most desirable for you.
2. Take A Warm Bath
Taking a warm bath at night is an effective way to help you sleep because this speeds up your body’s temperature change.
As your body starts to cool down, it signals to your brain that it’s time to doze off. Don't forget to do it at least 1 to 2 hours before bedtime and not just a few minutes prior.
3. Use Breathing Methods
Breathing methods, particularly the 4-7-8 method developed by Dr. Andrew Weil, can help promote your much-needed calmness and relaxation at night.
This is based on yoga breath control techniques and promotes a breathing pattern that helps relax the nervous system. Here’s how to do it:
a. Place the tip of your tongue behind your front teeth.
b. Exhale through your mouth and let out a “whoosh” sound as you do so.
c. Inhale through your nose with your mouth closed for 4 seconds.
d. Hold your breath for 7 seconds.
e. Open your mouth and exhale by making a “whoosh” sound while counting to 8.
f. Repeat the cycle at least 3 times.
4. Stick To Your Schedule
You’ve probably already heard the term “body clock” before, and yes, it is backed by science.
Our bodies adhere to the circadian rhythm or the internal clock that gives our bodies the cue to be alert during the daytime and be sleepy during nighttime.
This means sleeping and getting up at the same time daily (regardless if it’s a weekday, weekend, or holiday) can help your body’s internal clock keep a regular schedule.
Do consider that adults need at least 6 to 9 hours of sleep (although having 7 hours at the minimum is ideal).
5. Avoid Daytime Naps
We know catching up on lost sleep can be tempting, especially if you’ve been up all night. But taking naps during the day can affect your sleep quality at night.
While short naps (10 to 20 minutes) generally don’t affect the quality of nighttime sleep of some people, longer naps (1 to 2 hours) can interfere with your nighttime sleep.
6. Get Active During The Day
Physical activity is benefecial for your body and can help you get that much-deserved good night’s rest. Exercise boosts the production of serotonin (the feel-good hormone) and decreases cortisol (the stress hormone).
However, keep in mind that the intensity and time of the day when you exercise can be critical. To achieve better sleep at night, work out early in the morning rather than late in the day.
7. Avoid Using Gadgets Late At Night
You’ve heard it before - using your electronic devices late at night can disrupt your sleep quality.
Watching television, playing games, and scrolling through your social media feeds can make it more difficult for you to sleep. Aside from keeping your mind engaged and active, these devices emit blue light which suppresses melatonin.
If you really need to use gadgets late in the evening, then make sure to block the blue light using a screen filter or anti-blue light glasses.
8. Take Sleep-Enhancing Supplements
Some supplements can help you fall asleep faster by boosting the production of sleep hormones or calming your brain’s activity.
One great supplement you should try if you’re struggling with dozing off is Forty Winkz ZMA. It contains 583mg of magnesium which activates the parasympathetic nervous system and provides calmness and relaxation.
It’s also gluten-free, GMP Certified, and thousands of customers have attested to its effectiveness. Here are some of them:
“So far, I’m loving the Forty Winkz. I love how it seems to go with the natural flow of my body as it helps me to drift off softly into a deep sleep. I wake up feeling very refreshed. And I have great dream recall.” - Shanice G., U.S.A
“I usually have a problem getting back to sleep when I wake. Every time I use this, I notice I stay asleep longer, and when I wake, I get back to sleep in less than 10 minutes. Will keep using this for sure.” - Mason L., U.S.A
Get Better Sleep With Forty Winkz ZMA
Regardless of your age, sleep is essential. So if you’re struggling with getting a quality good night’s sleep, then what’s holding you back from trying a proven and tested sleep aid supplement like Forty Winkz ZMA?
It helps promote sleep, enhances brain function, and even strengthens immunity with over 500mg of Vitamin C per serving. Many people have tried it and are already enjoying dreamland while you’re still counting sheep.
You have nothing to lose (aside from your sleepless nights).
NOTE: Be sure to consult your doctor first before introducing a new supplement to your system.