Sleep Formula
Imagine a world where you wake up every morning feeling refreshed, focused, and ready to conquer the day—this is the power of a good night’s sleep. Sleep is a cornerstone of health, affecting everything from cognitive function to immune system strength.
However, 35% of Americans struggle to get the quality sleep they need each night. (1) When you don’t get enough sleep or enough quality sleep, the energy your body was saving to give you a high productivity “pep in your step” is instead used to keep you awake. (2)
Is there a reliable, evidence-based way to maximize our quantity and quality of sleep? Yes, there is! Research has identified several strategies that can help improve sleep quality and duration. These tips can mean the difference between jumping out of bed, excited to start the day, and not wanting to get out of bed at all.
Read on to learn more.
1. Maintain a Consistent Sleep Schedule
One of the most effective strategies to improve sleep is maintaining a consistent sleep schedule. Going to bed and waking up at the same time every day helps regulate your body’s internal clock, known as the circadian rhythm. Research shows that irregular sleep schedules can lead to poor sleep quality, as they disrupt the natural sleep-wake cycle. (3) By sticking to a regular schedule, even on weekends, you can train your body to sleep better.
2. Create a Restful Sleep Environment
The environment in which you sleep plays a crucial role in the quality of your sleep. A cool, quiet, and dark bedroom can significantly improve sleep quality. The National Sleep Foundation recommends keeping the room temperature between 60-67°F (15-19°C) for optimal sleep. (4) Additionally, minimizing noise and light exposure by using earplugs, blackout curtains, or a white noise machine can help create an ideal sleep environment.
3. Limit Exposure to Blue Light in the Evening
Exposure to light, particularly blue light from screens, can interfere with the production of melatonin, the hormone that regulates sleep. Blue light suppresses melatonin production, making it harder to fall asleep. (5) To improve sleep, it is recommended to limit screen time at least one hour before bedtime. Alternatively, using blue light-blocking glasses or screen filters can help mitigate the effects of screen exposure.
4. Watch What You Eat and Drink
What you consume, especially in the hours leading up to bedtime, can significantly impact your sleep. Large meals, caffeine, and alcohol should be avoided in the evening. Caffeine, found in coffee, tea, chocolate, and some medications, is a stimulant that can disrupt sleep, even if consumed six hours before bedtime. (6) Similarly, while alcohol might make you feel drowsy, it can interfere with your sleep cycle and reduce sleep quality. (7) For a healthy eating plan that optimizes overall wellness, see our Yeast-Free With Me Support Program.
5. Incorporate Physical Activity into Your Day
Regular physical activity can promote better sleep by reducing the time it takes to fall asleep and increasing the amount of deep sleep you get. A study published in the journal Sleep Medicine found that moderate aerobic exercise can reduce insomnia symptoms and improve sleep quality. (8) However, it is important to avoid vigorous exercise close to bedtime, as it may have a stimulating effect and make it harder to fall asleep.
6. Manage Stress and Anxiety
Stress and anxiety are common causes of sleep disturbances. Techniques such as mindfulness, meditation, deep breathing exercises, and progressive muscle relaxation have been shown to reduce stress and improve sleep quality. (9) Additionally, setting aside time to wind down before bed with relaxing activities like reading or taking a warm bath can help prepare your body and mind for sleep.
7. Supplement with Sleep Formula
Sleep Formula is one of our bestsellers and is a combination of natural, relaxing supplements that help promote good sleep. Its pure ingredients, and their sleep-supporting actions, include the following:
Melatonin
Melatonin is a hormone produced by the pineal gland in the brain, which plays a significant role in regulating sleep. Its production is triggered by darkness and inhibited by light, helping to align the body’s circadian rhythms with the day-night cycle. Melatonin supports the transition to sleep and helps maintain consistent sleep patterns. Exposure to light at night can interfere with melatonin production, which is why it is often recommended to minimize light exposure in the bedroom before sleep.
L-Tryptophan
L-tryptophan is an essential amino acid that the body uses to produce serotonin, a neurotransmitter that contributes to mood regulation. During this process, some serotonin is converted into melatonin, which is involved in regulating sleep-wake cycles.
Chamomile
Chamomile extract is derived from the flowers of the chamomile plant, which has been traditionally used to address various health concerns, including sleep quality. Chamomile contains several active compounds, such as apigenin, which may have mild sedative effects by interacting with specific receptors in the brain.
Valerian Root Extract
Valerian root has been used historically as a remedy for sleep disturbances and stress. Some studies suggest that valerian root extract may help improve sleep quality without the side effects commonly associated with conventional sleep medications.
Inositol
Inositol is a compound that may have a calming effect, potentially aiding in stress reduction. Some evidence suggests it may help alleviate stress and support better sleep by promoting relaxation.
Importantly, Sleep Formula does not contain any dairy, egg, nuts, GMOs (genetically modified ingredients), gluten or soy. This makes it an excellent choice for individuals with dietary restrictions and/or sensitivities.
Daytime drowsiness doesn’t have to control your life! Improving sleep is not just about going to bed earlier; it involves a combination of lifestyle changes and environmental adjustments as well as the support of Sleep Formula. By implementing the tips above, you may reap the benefits of falling asleep more easily, sleeping well all night, and having more energy for productive and healthy days.
We Are Here For You
At Physicians Preference Vitamins, we are here for you. If you have questions about supplements to help with sleep or any other health concerns, please call our Certified Holistic Nutritionists and Vitamin Consultants today at 281-646-1659. It will be our privilege to serve you!
