Bedtime can evoke different emotions for different people. For some, it’s a long-awaited period of rest and rejuvenation. For others, it’s a time of exhaustion with little relief. Many people suffer from insomnia and difficulty falling asleep. If you’re one of those people with erratic sleep patterns and periods of insomnia, getting back to basics with healthy sleep habits can help. Take these tips to bed for consistent rest.
How to Fall Asleep Fast With the Help of Rituals & Supplements
Shut off devices to let your mind unwind
The National Sleep Foundation suggests that you stop looking at your phone 30 minutes before bed. Phones were designed to make our lives easier and to maximize productivity, but they keep your mind active, which is detrimental to a smooth transition to sleep. Electronic devices also emit blue light, which decreases melatonin – the naturally occurring hormone that regulates your circadian rhythm. Instead of looking at your phone to unwind, consider picking up a book.
Relax and stretch
Stretching before bed increases blood flow, decreases tension and improves sleep quality. Consider learning a relaxing yoga flow or set of simple stretches to help reset your nervous system. Several studies suggest an improvement in sleep quality with the addition of low impact stretching into a bedtime routine.
Create a soothing bath ritual
Taking a bath can help soothe your body, relax your muscles and help prepare your mind and body for bed. Simply dipping your feet in warm water for a few minutes can signal to your body that it is time to unwind. Incorporating aromatic bath salts and bath bombs can decrease muscle tension and reduce swelling while soothing your nervous system with age-old aromatherapy relief from botanicals like lavender.
Occasionally try a supplement
Recovering from jet lag or an inconsistent sleep schedule may call for more sleep support. Melatonin supplements can support natural circadian rhythms, helping you feel sleepy when it’s time for bed. Kindroot Snooze Lozenges include a combination of melatonin and organic ashwagandha extract to promote calmness.
The unique slow-release lozenges helps prevent next-day grogginess while buccal absorption bypasses secondary metabolism in your digestive system and gets to work faster. The lozenges have a natural vanilla-lavender flavor that tastes like a bedtime treat.