We’ve all experienced a sleepless night at some point. When we wake up the next day, it’s hard to ignore the effects: grogginess, difficulty focusing, and an overall lack of energy. It’s clear that a good night’s sleep is essential for us to function with clarity and focus.
However, the consequences of not getting enough sleep go beyond just feeling foggy. In fact, poor sleep can take a serious toll on our health. According to the Sleep Foundation, the average healthy adult needs at least seven hours of sleep each night to function properly.
Sleep is crucial for regulating various bodily systems. Insufficient sleep can negatively affect the brain, nervous system, cardiovascular health, metabolic function, and immune system, among others.
If you’re not getting enough rest, it might be time to take a closer look at your routines and diet. Both play a significant role in laying the groundwork for consistent, restful sleep.
Routines
A consistent bedtime routine is the foundation for a good night’s sleep. Sticking to a regular sleep and wake schedule makes it easier to fall asleep and wake up feeling rested. Exercise is another key factor—engaging in regular physical activity helps alleviate stress and anxiety, which can otherwise interfere with your sleep.
Nutrition
What we eat plays a major role in how well we sleep. A study published in the Journal of Clinical Sleep Medicine (2016) found a connection between diets high in saturated fat and sugar, and poor sleep quality.
Shifting toward a healthier, more balanced diet can significantly improve your sleep. For instance, complex carbohydrates like whole grains help maintain serotonin levels, which are essential for sleep regulation.
Lean proteins such as chicken, turkey, and fish, as well as low-fat dairy products like cheese, are rich in tryptophan, an amino acid that promotes serotonin production. Healthy fats found in nuts (like walnuts, almonds, and cashews) also help support serotonin levels, aiding in better sleep quality.
Additionally, foods like leafy greens, black beans, avocados, nuts, and seeds are great sources of magnesium, a mineral that supports restful sleep. And don’t forget the power of herbal teas and warm milk—both have long been known to help promote relaxation and sleep.
Supplements
Sometimes, we need an extra boost to get our sleep back on track. Supplements can offer a natural solution to help your body rest more effectively. Here are some options that might work for you:
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Deap Sleap by Panaxea
This supplement combines traditional Chinese herbs like Jujuboside and Senegenin, which are known for their calming and sedative effects. These herbs help regulate the circadian rhythm and improve sleep, especially when stress, anxiety, or depression is the root cause.
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Sleep+ by Quicksilver
With a blend of hemp, CBD, CBG, melatonin, 5-HTP, and GABA, Sleep Plus helps promote a deeper, more restful sleep.
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Liposomal Melatonin by Quicksilver
This advanced melatonin supplement uses a liposomal delivery system, ensuring faster absorption. Melatonin helps restore healthy sleep patterns while also acting as a neuroprotective antioxidant.
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Serious Rest Gummies by Receptra
These CBD-infused gummies, flavored with strawberry, are designed to optimize rest and improve the quality of your sleep.
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Calmzyme by Transformation Enzymes
Calmzyme blends herbs and enzymes to help reduce stress and slow the mental chatter that often disrupts sleep, supporting your nervous system in the process.
There’s no denying that sleep is vital for our overall health. By prioritizing restful sleep through consistent routines, better nutrition, and thoughtful supplementation, you’re taking important steps toward maintaining your well-being.
References
6 Foods That Help You Sleep. (n.d.) Cleveland Clinic. https://health.clevelandclinic.org/foods-that-help-you-sleep
9 Natural Sleep Aids. (n.d.) Very Well Health. https://www.verywellhealth.com/natural-ways-to-help-you-sleep-88230
Cao, Q., et al. (2016). Tenuifolin, a saponin derived from Radix Polygalae, exhibits sleep-enhancing effects in mice. Phytomedicine. https://pubmed.ncbi.nlm.nih.gov/27912882/
Chen, Z., Y. Yang, Y. Han, and X. Wang. (2022). Neuroprotective Effects and Mechanisms of Senegenin, an Effective Compound Originated From the Roots of Polygala Tenuifolia. Front Pharmacol. https://pmc.ncbi.nlm.nih.gov/articles/PMC9341472/
How Can I Get to Sleep Easily? (n.d.) Medical News Today. https://www.medicalnewstoday.com/articles/322928#21-ways-to-fall-asleep
How Exercise Affects Your Sleep. (n.d.). Cleveland Clinic. https://health.clevelandclinic.org/how-exercise-affects-your-sleep
Natural Sleep Aids Home Remedies to Help You Sleep. (n.d.) Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/natural-sleep-aids-home-remedies-to-help-you-sleep
St-Onge, M.P., A. Roberts, A. Schecter. A. R. Choudhury. (2016). Fiber and Saturated Fat Are Associated with Sleep Arousals and Slow Wave Sleep. Journal of Clinical Sleep Medicine. https://pubmed.ncbi.nlm.nih.gov/26156950/
Tabassum, S., et al. (2019). Jujuboside A prevents sleep loss-induced disturbance of hippocampal neuronal excitability and memory impairment in young APP/PS1 mice. Nature. https://www.nature.com/articles/s41598-019-41114-3
Why Sleep is Important. (2020). American Psychological Association. https://www.apa.org/topics/sleep/why
Suni, E. (2024). How Much Sleep Do You Really Need? Sleep Foundation. https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need