Do you suffer from sleep problems? Here are 8 simple, natural tips!
Share
We get a lot of questions from people who have trouble sleeping. In Sweden, it is said that 1 in 3 have sleeping difficulties. There are many factors that can play a role here, but there is still a checklist that can be good to go through to see if any of these 8 tips can help you improve your sleep quality.
- First, you should make sure that the conditions in the bedroom are good enough, for example that it is dark enough. The darkness will signal to the body that it is time to calm down and prepare the body for sleep by producing the sleep hormone melatonin. Here, a blackout curtain can work well if it's too bright.
- In addition, the air must be good, it helps to sleep with the window open. A new study shows that exposure to a high level of acid helps the brain stay in a deep and restorative sleep.
- If it is too hot in the bedroom, it can also disturb a good night's sleep. At night, our body temperature naturally drops and if the room is already cool, you will fall into a deep sleep faster.
Consider how it works in nature. If you want to take good care of a flower bouquet, it should be left cold and dark overnight. Our body works the same way, it is as natural as a plant and also needs the same treatment.
- During the day, it is very important that you get daylight. Daylight triggers the production of melatonin, which helps you fall asleep faster and maintain a good circadian rhythm. This can be challenging during the dark hours, so it is therefore recommended to be outside in the middle of the day for at least half an hour. If you are at work, lunch can be enjoyed outside.
It is also possible to invest in a daylight lamp that you only need to sit in front of for 20 minutes per day to achieve a sufficiently good effect. Perfect for those of us who live in arctic areas where there is no sun for less than 2 months a year!
- What you do in the evening in the hours just before you go to bed also plays a big role. Many of us look at a screen, either the phone or TV. The problem with this is that these screens emit "blue light" which can disrupt our natural circadian rhythm.
On your phone, under Settings, you can remove "blue light" so that it instead emits a warmer light that does not affect us as much. If you watch a lot of TV right before bedtime, it is recommended that you use glasses that protect against this light.
By the way, did you know that the warm orange light from candles or fires in the open kitchen helps produce melatonin?
-
Try to keep the same times when you go to bed and when you get up, even if it's a weekend. This will cause your body to get used to waking up at a certain time and thus being tired at the same time, and makes it easier to achieve a good circadian rhythm.
-
Do not eat hard-to-digest meals just before bedtime, as digestion can disturb sleep. Ideally, the last meal should be three hours before you go to bed.
-
Several people say that they get good results from these 3 nutritional supplements when it comes to better sleep quality:
Several of our customers who use OptiMSM regularly say that it helps with sleep. This is connected to the fact that MSM can provide more energy and that you can therefore be more active. Biological processes linked to the circadian rhythm are positively affected by physical activity. We produce signaling substances in the brain. It helps to secrete hormones that are important for sleep.
Magnesium is known to many as a good supplement for sleep, and we get a lot of feedback that our Triple Magnesium helps with sleep. This is because it calms the nervous system, the heart and stress levels, as well as reducing leg cramps and restless feet that can disturb your sleep.
Collagen contains an important amino acid, glycine, which has been clinically proven to improve sleep when taken before going to bed. Glycine can give better and deeper sleep at night, which increases focus and memory during the day. One of the mechanisms is believed to be that glycine helps to regulate the circadian rhythm.