3, 2, 1 Sleep! Tips and Supplements for a Better Night's Rest

3, 2, 1 Sleep! Tips and Supplements for a Better Night's Rest
Sleep is a crucial aspect of our body's recovery mechanism, and it's no surprise that everyone is looking to improve their sleep quality. Did you know that we spend over 220,000 hours of our lives asleep? However, are you getting the full benefits of a good night's sleep? If you think you could improve your sleep habits or even try sleep supplementation, keep reading. If you have any questions, our team is always here to help.

Benefits of Sleep for Our Bodies:

  • Supports brain development
  • Improves cardiac function
  • Helps body metabolism
  • Enhances memory and cognitive abilities
  • Resets emotional circuits and decreases psychiatric problems

In summary, if you want to learn faster, build muscles and improve recovery times, decrease feelings of anxiety, stress, and depression, or be a healthier and better functioning human, these easy-to-follow tips will help you.

My favourite and easy-to-follow "Quick Fixes" that improve my sleep hygiene and quality rapidly are:

  1. Don't eat or have food three hours before bedtime (early dinners)

  2. Stop doing any work two hours before bedtime and begin to wind down (no more spreadsheets or essays!)

  3. One hour before bedtime, no more screens, turn off the TV, and put your phone on charge (keep your phone away from you; maybe get an alarm clock for your room and put your phone in a different room).

Other Useful Tips We Love:

  • Avoid caffeine after 12 pm (everyone is different, but as a general rule)

  • Turn off Wi-Fi and avoid putting Wi-Fi devices in your room to avoid distractions or sleep disruptions

  • Stick to a regular bedtime routine, even for adults.

  • Make your bedroom dark and cool

  • Take a hot bath or shower (or warm your hands/feet) before bed, add some salts to your bath with essential oils to help you relax

  • Avoid alcohol; it may seem like it helps you sleep, but it disrupts your REM sleep and can make you wake up through the night.

If you need extra support or are struggling to fall or stay asleep, you may benefit from sleep supplements or formulations.

Is Sleep Supplementation Right for Me?

Top 5 Ingredients to Look for in Sleep Supplements:

  • Valerian - A natural sedative that has been used for centuries to treat insomnia and anxiety. It works by increasing the levels of GABA, a neurotransmitter that helps calm the nervous system. This is amazing when paired with Passionflower and Hops for a comprehensive treatment (mixed and dispensed in-store).

  • Magnesium Supplements - An essential mineral that helps regulate many bodily functions, including sleep. It has been shown to reduce the time it takes to fall asleep and improve sleep quality. Ensure you opt for the right form; if you need help, see our Magnesium Guide (link to other blog). Depending on your goal, the formulation may vary.

  • Lavender- It can help calm the nervous system, improve sleep quality, and promote a sense of general well-being. Lavender is available in various forms such as essential oil, tea, or added to your bath.

  • Chamomile– A popular natural remedy for insomnia and anxiety. It contains compounds that help promote relaxation and reduce stress levels, making it an excellent natural sleep aid.

  • GABA Supplements - A neurotransmitter that helps regulate brain activity and promote relaxation. Taking a GABA supplement can help reduce anxiety and improve sleep quality.

When selecting sleep supplements, keep these key features in mind:

  • Quality ingredients - Look for sleep supplements containing high-quality, natural ingredients supported by scientific research.

  • Proper dosing - Follow the recommended dosage on the label or as suggested by our team.

  • Manufacturing standards - Choose a reputable brand that adheres to strict manufacturing standards to ensure quality and purity.

  • Customer reviews - Read customer reviews and testimonials to gauge the product's effectiveness and potential side effects. At Cherish, we have done the hard work for you by sourcing only trusted brands with quality and effective formulations. However, it is crucial to consider your specific needs and preferences when selecting a sleep supplement.

Written by: Brandon Leitner

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