A good night’s sleep is essential for good health. In fact, it’s just as important as exercising and eating a healthy diet. Unfortunately, people are sleeping less, and sleep quality has decreased as well. In fact, findings from the Centers for Disease Control and Prevention (CDC) show that one in three people aren’t getting enough sleep. Are you wondering how to improve sleep quality?
Here are strategies for getting better (and more) shut eyes.
Why Does Your Body Need Sleep?
Sleep is essential to many different bodily functions. Sleep deprivation can cause high blood pressure, diabetes, heart attack, heart failure, or stroke. Lack of sleep has also been linked to obesity and depression.
When we sleep the body’s natural healing processes and detoxification kick in. It’s also time for our brain to process information, emotions, and heal from a day’s worth of data. Missing out on a full eight hours of sleep prevents your body from performing the natural functions to keep you healthy. When we lose sleep, the stress of sleep loss takes a toll on the body.
The amount of sleep one needs each night is typically categorized by age groups:
- Older Adults (65 years and older): 7 to 8 hours
- Adults (26-64 years old): 7 to 9 hours
- Young Adults (18-25 years old): 7 to 9 hours
- Teens (14 to 17 years old): 8 to 10 hours
- School-aged (6 to 13 years old): 9 to 11 hours
- Preschool (3 to 5 years old): 10 to 13 hours
- Toddler (1 to 2 years old): 11 to 14 hours
- Infant (4 to 11 months): 12 to 15 hours
- Newborn (0 to 3 months): 14 to 17 hours
In some cases, sleeping more or less than the general range may be acceptable based on the person’s circumstances.
How Do You Improve Your Sleep?
The first step of answering the question of how to improve sleep quality is to take a close look at your habits. Having an unhealthy daily routine may impact how well you sleep at night.
The following are some tips that may help:
- Keep a regular sleep schedule: Our bodies like consistent patterns, which is why going to bed and waking up at the same time each day helps your internal clock, letting your body know when it’s time to be awake or asleep. Even though it may be hard, try keeping your weekly schedule through the weekend.
- Spend time in the sunlight: Melatonin is a hormone that occurs naturally in the body and helps to regulate your sleep/wake cycle. Sunlight exposure helps increase this hormone. If you are experiencing difficulty sleeping, increasing your time in the sun may help.
- Exercise: Regular exercise can help improve your sleep quality and decrease tiredness during waking hours.
Moderate what you eat or drink: What you eat and drink can also affect your sleep quality. Try limiting your caffeine intake and try not to drink too late in the day. It may also be helpful to avoid big meals late at night. Furthermore, cutting back on refined carbohydrates and sugary foods may also help you get better sleep.
Food and Drinks with high caffeine:
- Dark chocolate coated coffee beans
- Coffee, even most decaf coffees
- Energy drinks
- Green tea, black tea, and iced tea
- Dark chocolate
- Some cereals
Nutrients to Support Sleep
There are a variety of nutrients that can help support sleep and improve its quality:
- Vitamin B6: This vitamin helps to regulate the hormones in your body. Sleep is regulated by different hormones to initiate it as well as to move your body in and out of the various stages of sleep.
- L-theanine: L-theanine is a relaxant and elevates GABA, dopamine, and serotonin. These hormones regulate many things, including sleep. It can also reduce the amount of chemicals in the body which, in turn, reduces stress and anxiety. These functions help to promote quicker sleep initiation, as well as the quality.
- Choline: This supplement boosts acetylcholine, a neurotransmitter that supports REM sleep. Acetylcholine works as an opposing chemical to serotonin during the sleep cycle to get your body in and out of the different phases. As it can interact badly inside your body, don’t use choline long term and consult a doctor if needed.
- 5-HTP: Also called 5-hydroxytryptophan, this is used to boost serotonin in the body. The use of 5-htp can improve the initiation, quality, and duration of sleep.
Night Aid Supplement for Improving Sleep Quality
Our Night Aid Supplement contains high strength natural 5-HTP derived from the griffonia plant and blended with chamomile, selenium, magnesium, vitamin B6 and other ingredients. 5-HTP is a metabolite of L-tryptophan and is a precursor to serotonin. Serotonin is used by the body to create melatonin and initiate a sleep cycle.
G and G Vitamins: Providing High-Quality Vitamins and Minerals Since 1965
At G&G Vitamins, health and wellbeing are at the forefront of what we do, and providing the purest, high-quality, affordable supplements is our priority. Established in 1965 in the United Kingdom, we are excited to bring our more than 140 products to the United States -- and we have many more unique and exciting formulations in the pipeline.
You want the very best vitamins and minerals, and we want to help you with that. That's why much of our range is vegan and vegetarian certified and allergy-friendly where possible, including gluten-free, dairy-free, and soy-free options.
Learn more about our Night Aid Supplement here and place your order today! We also offer vitamins, minerals, antioxidants as well as multi-packs for those who want an easy, daily solution for specific health requirements.